Quinoa Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for Quinoa, the ancient superfood grain. Get detailed nutrition facts including protein, carbohydrates, vitamins, minerals, and fiber content for different quinoa varieties and preparation methods.
How Many Calories Are In Quinoa?
The calorie content of quinoa varies significantly based on variety, preparation method, and
serving size:
Raw Quinoa Varieties (per 100g):
• White Quinoa: 368 calories
• Red Quinoa: 372 calories
• Black Quinoa: 375 calories
• Tri-Color Quinoa: 370 calories
Cooked Quinoa (per 100g):
• Boiled in Water: 120 calories
• Steamed Quinoa: 120 calories
• Pilaf Style: 140 calories
• With Added Oil: 160-180 calories
Research published in the Journal of Nutrition & Food Sciences
shows that quinoa provides exceptional nutritional value with complete protein containing all
essential amino acids.
Track your daily calorie intake with our calories burned calculator
to maintain optimal energy balance.
Impact of Cooking Methods and Serving Sizes
Cooking Method Impact: Boiling quinoa reduces calories to about 1/3 of raw
weight
Standard Serving Sizes:
• 1/4 cup dry (43g): 158 calories
• 1/2 cup dry (85g): 313 calories
• 1 cup cooked (185g): 222 calories
• 1/2 cup cooked (92g): 110 calories
Calculate your daily macronutrient requirements
to see how quinoa fits into your balanced diet plan.
Quinoa Nutrition Comparison Chart
| Quinoa Type | Calories (per 100g) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Iron (mg) | Magnesium (mg) |
|---|---|---|---|---|---|---|---|
| White Quinoa (Raw) | 368 | 14.1 | 64.2 | 6.1 | 7.0 | 4.6 | 197 |
| Red Quinoa (Raw) | 372 | 14.8 | 63.8 | 6.3 | 7.2 | 5.2 | 210 |
| Black Quinoa (Raw) | 375 | 15.2 | 63.5 | 6.5 | 7.5 | 5.8 | 220 |
| Cooked Quinoa | 120 | 4.4 | 21.3 | 1.9 | 2.8 | 1.5 | 64 |
| Quinoa Flakes | 380 | 13.8 | 65.5 | 5.8 | 6.5 | 4.2 | 185 |
| Quinoa Flour | 399 | 13.0 | 69.0 | 6.3 | 6.8 | 4.8 | 175 |
Nutritional Comparison Analysis
Highest Protein: Black Quinoa (15.2g per 100g) – Complete protein with all
essential amino acids
Highest Fiber: Black Quinoa (7.5g per 100g) – Excellent for digestive
health
Lowest Calories: Cooked Quinoa (120 calories per 100g) – Best for weight
management
Highest Iron: Black Quinoa (5.8mg per 100g) – Important for preventing
anemia
Best Overall: Red Quinoa – Balanced nutrition with high
antioxidants
Compare with other healthy foods using our
Upma calories calculator
and Idli nutrition calculator.
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Plan your complete nutrition with our macro calculator
and TDEE
calculator.
References
- Pathan, S., & Siddiqui, R. A. (2022). Nutritional Composition and Bioactive Components in Quinoa (Chenopodium quinoa Willd.) Greens: A Review. Nutrients, 14(3), 558.
- Guo, Z., Deng, X., Ping, C., Li, X., Li, D., Wu, X., Xiao, X., & Kong, R. (2025). Quinoa: Nutritional and phytochemical value, beneficial effects, and future applications. Applied Food Research, 5(1), 100766. https://doi.org/10.1016/j.afres.2025.100766
- Vega-Gálvez A, Miranda M, Vergara J, Uribe E, Puente L, Martínez EA. Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review. J Sci Food Agric. 2010 Dec;90(15):2541-7. doi: 10.1002/jsfa.4158. PMID: 20814881.
- E, Gordillo-Bastidas & Diaz Rizzolo, Diana. (2016). Quinoa (Chenopodium quinoa Willd), from Nutritional Value to Potential Health Benefits: An Integrative Review. Journal of Nutrition & Food Sciences. 06. 10.4172/2155-9600.1000497.
- Hussain, M. I., Farooq, M., Syed, Q. A., Ishaq, A., Ahmed, A., & Hatamleh, A. A. (2021). Botany, Nutritional Value, Phytochemical Composition and Biological Activities of Quinoa. Plants, 10(11), 2258.
