Calories in Quinoa: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 3% DV | 3% |
| Vitamin K | 0% DV | 0% |
| Vitamin B6 | 11% DV | 11% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 19% DV | 19% |
| Calcium | 3% DV | 3% |
| Iron | 15% DV | 15% |
| Magnesium | 30% DV | 30% |
| Potassium | 7% DV | 7% |
| Zinc | 13% DV | 13% |
| Sodium | 1% DV | 1% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1 cup cooked (185g).
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Health Benefits of Quinoa
How to Track Quinoa Accurately
Accurately tracking quinoa requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track quinoa and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Quinoa
| Serving | Weight | Calories |
|---|---|---|
| 1 cup cooked (185g) | 185g | 222 |
| 1/2 cup cooked (93g) | 93g | 111 |
| 100g cooked | 100g | 120 |
| 1/4 cup dry (42g) | 42g | 156 |
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Frequently Asked Questions
How many calories in Quinoa?
Quinoa contains 222 calories per 1 cup cooked (185g). Per 100g, quinoa provides approximately 120 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track quinoa calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Quinoa healthy?
Quinoa provides 222 calories, 8.1g protein, 39.4g carbohydrates, and 3.6g fat per serving. Quinoa is one of the only plant foods classified as a complete protein, containing all nine essential amino acids in adequate proportions — making it nutritionally distinct from all other grains. Like all foods, quinoa is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Quinoa calories?
The most accurate way to track quinoa is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies quinoa from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.