Quinoa Nutrition Facts: Calories, Vitamins & Minerals
Quinoa nutrition facts per 100 g and per serving
Figures are for: Quinoa, boiled
| Nutrient | Per 100 g | Serving: plate, 200 g |
|---|---|---|
| Calories | 120 kcal | 240 kcal |
| Energy (kilojoules) | 502 kJ | 1,004 kJ |
| Protein | 4.4 g | 8.8 g |
| Fat | 1.9 g | 3.8 g |
| incl. saturated | 0.2 g | 0.4 g |
| Total carbohydrates | 21 g | 43 g |
| incl. sugars | 0.9 g | 1.8 g |
| incl. fiber | 2.8 g | 5.6 g |
| Salt | 0.2 g | 0.4 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
120 kcal (502 kJ) per 100 g · P/F/C 4.4/1.9/21 g
Serving (plate, 200 g) — 240 kcal (1,004 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is quinoa healthy?
Yes. On its nutrient profile, quinoa is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 5.6 g per serving — 22% of the 25 g a day the WHO recommends.
- All green on the traffic light: 0.9 g sugar, 0.2 g salt and 0.2 g saturated fat per 100 g.
A typical serving (plate, 200 g) has 240 kcal, 8.8 g protein, 3.8 g fat and 43 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Quinoa is a seed from South America. Its protein contains all essential amino acids, it's gluten-free, and it has more fiber than white rice.
protein 16%fat 16%carbs 68%
Vitamins and minerals in quinoa
Per 100 g, the standouts are manganese — 0.63 mg, 27% of the Daily Value; copper — 0.19 mg, 21% of the Daily Value; magnesium — 64 mg, 15% of the Daily Value.
| Nutrient | Per 100 g | Serving: plate, 200 g | % DV |
|---|---|---|---|
| Vitamin E | 0.63 mg | 1.3 mg | 8% |
| Thiamin (B1) | 0.11 mg | 0.21 mg | 18% |
| Riboflavin (B2) | 0.11 mg | 0.22 mg | 17% |
| Niacin (B3) | 0.41 mg | 0.82 mg | 5% |
| Vitamin B6 | 0.12 mg | 0.25 mg | 14% |
| Folate (B9) | 42 mcg | 84 mcg | 21% |
| Potassium | 172 mg | 344 mg | 7% |
| Magnesium | 64 mg | 128 mg | 30% |
| Phosphorus | 152 mg | 304 mg | 24% |
| Iron | 1.5 mg | 3 mg | 17% |
| Zinc | 1.1 mg | 2.2 mg | 20% |
| Copper | 0.19 mg | 0.38 mg | 43% |
| Manganese | 0.63 mg | 1.3 mg | 55% |
| Selenium | 2.8 mcg | 5.6 mcg | 10% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Quinoa, cooked” (FDC ID 168917, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Quinoa calories by weight, 50–300 g
150 g of quinoa has 180 calories and 200 g has 240. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 60 | 2.2 / 1 / 11 | 1.4 |
| 100 g | 120 | 4.4 / 1.9 / 21 | 2.8 |
| 150 g | 180 | 6.6 / 2.8 / 32 | 4.2 |
| 200 g — typical serving | 240 | 8.8 / 3.8 / 43 | 5.6 |
| 250 g | 300 | 11 / 4.8 / 53 | 7 |
| 300 g | 360 | 13 / 5.7 / 64 | 8.4 |
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Quinoa: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Quinoa with vegetables | 118 | 4 / 4 / 19 |
| Quinoa, boiled | 120 | 4.4 / 1.9 / 21 |
| Quinoa, dry | 368 | 14 / 6.1 / 64 |
Quinoa: more nutrition highlights
There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (plate, 200 g) is 240 kcal — roughly 78 min of easy walking or 30 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Quinoa: swaps and alternatives
No need to swap: quinoa already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.9 g (red is over 22.5 g), saturated fat 0.2 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair quinoa with
A serving of quinoa has 8.8 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Chicken Breast, 100 g — +29 g protein, 137 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of quinoa.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Quinoa | A | 240 | 8.8 | 5.6 |
| Kidney Beans | A | 240 | 17 | 13 |
| Whole Wheat Pasta | A | 248 | 11 | 9 |
| Lentils | A | 232 | 18 | 16 |
Quinoa vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
| Overnight Oats | 111 | 5 / 3 / 18 |
| Bulgur | 112 | 3.1 / 0.3 / 28 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
| Quinoa | 120 | 4.4 / 1.9 / 21 |
| Brown Rice | 123 | 2.7 / 1 / 26 |
| White Rice | 130 | 2.7 / 0.3 / 28 |
Quinoa: head-to-head comparisons
FAQ
How many calories are in 100 g of quinoa?
100 g of quinoa has 120 calories, with 4.4 g protein, 1.9 g fat and 21 g carbohydrates (2.8 g fiber).
How many calories are in a serving of quinoa?
A serving (plate, 200 g) has 240 calories: 8.8 g protein, 3.8 g fat and 43 g carbs.
What are the macros of quinoa?
Per 100 g: 4.4 g protein, 21 g carbs and 1.9 g fat. By calories that's about 16% protein, 68% carbs and 16% fat.
How long do you have to walk to burn a serving of quinoa?
About 78 min of easy walking or 30 min of cycling for a 70 kg (154 lb) person — that's the 240 calories in a serving (plate, 200 g).
What vitamins and minerals are in quinoa?
Per 100 g, quinoa is richest in manganese (0.63 mg, 27% DV), copper (0.19 mg, 21% DV), magnesium (64 mg, 15% DV) — from USDA FoodData Central record 168917.
How much fiber is in quinoa?
100 g of quinoa has 2.8 g of fiber; a serving (plate, 200 g) has 5.6 g — 22% of the 25 g a day the WHO recommends.
How do the calories in quinoa change with the type and cooking method?
Per 100 g it ranges from 118 kcal (quinoa with vegetables) to 368 kcal (quinoa, dry); quinoa, boiled is in between, at 120 kcal.
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