Is quinoa a complete protein?

Yes. Quinoa is one of the few plant foods that contains all nine essential amino acids, making it a complete protein. One cup of cooked quinoa provides 8.1g of protein with a PDCAAS (Protein Digestibility Corrected Amino Acid Score) of 0.89 — higher than most grains and legumes. However, the protein content per serving is modest compared to animal sources. Quinoa works best as a protein-contributing carbohydrate source rather than a primary protein source.

How many calories are in quinoa?

One cup (185g) of cooked quinoa contains 222 calories. Raw/dry quinoa contains approximately 626 calories per cup (170g), but quinoa roughly triples in volume when cooked due to water absorption. Always measure quinoa in its cooked state for accurate nutrition tracking, or weigh dry quinoa and use dry nutrition data. The calorie density of cooked quinoa (120 cal/100g) is similar to cooked brown rice (123 cal/100g).

Is quinoa better than rice?

Quinoa has a superior micronutrient profile compared to both white and brown rice. Per cup cooked: quinoa provides 8.1g protein vs. rice's 4.4g (white) or 5.0g (brown). Quinoa contains 2.8mg iron (15% DV) vs. rice's 0.2mg. Quinoa has 118mg magnesium (28% DV) vs. rice's 19mg. Quinoa is also a complete protein while rice is not. However, rice has lower cost, milder flavor, and lower saponin content. Both are gluten-free.

Is quinoa good for weight loss?

Quinoa supports weight loss through three mechanisms: higher protein content (8.1g/cup) increases satiety compared to other grains; 5.2g fiber per cup slows digestion and reduces post-meal hunger; and the complete amino acid profile supports muscle preservation during caloric restriction. Quinoa is not inherently a 'weight loss food' — it has similar calories to rice. Its advantage is nutrient density and satiety per calorie.

Quinoa Nutrition Facts: Complete Guide to This Superfood

By Karen Wright | Updated September 2026

Last updated: September 2026

Nutrition Facts

Quinoa, cooked | Serving size: 1 cup (185g)

Calories 222

Total Fat3.6g

Saturated Fat0.4g

Polyunsaturated Fat1.5g

Monounsaturated Fat1.0g

Cholesterol0mg

Sodium13mg

Total Carbohydrates39.4g

Dietary Fiber5.2g

Sugars1.6g

Protein8.1g

Key Micronutrients per Cup (Cooked)

Micronutrient	Amount	% Daily Value	Benefit
Manganese	1.2mg	52%	Bone health, metabolism
Magnesium	118mg	28%	Muscle function, sleep
Phosphorus	281mg	22%	Bone and teeth formation
Folate (B9)	78mcg	19%	Cell division, DNA synthesis
Copper	0.4mg	18%	Iron metabolism, immune function
Iron	2.8mg	15%	Oxygen transport, energy
Zinc	2.0mg	13%	Immune function, protein synthesis
Potassium	318mg	7%	Blood pressure, fluid balance

Source: USDA FoodData Central (FDC ID: 168917). Values for cooked quinoa without added salt or fat.

Quinoa vs. Other Grains

Quinoa is technically a pseudocereal (it is a seed, not a grass grain), but it is used nutritionally like a grain. Its standout feature is a complete amino acid profile — all nine essential amino acids are present in meaningful quantities. This is rare among plant foods and makes quinoa particularly valuable for vegetarians and vegans.

Grain (1 cup cooked)	Calories	Protein	Fiber	Iron	Magnesium	Complete Protein?
Quinoa	222	8.1g	5.2g	2.8mg	118mg	Yes
Brown Rice	216	5.0g	3.5g	0.8mg	84mg	No
White Rice	206	4.4g	0.6g	0.2mg	19mg	No
Couscous	176	6.0g	2.2g	0.6mg	13mg	No
Oatmeal	154	5.4g	4.0g	2.1mg	56mg	No

Complete Amino Acid Profile

What makes quinoa exceptional among plant foods is its amino acid balance. While most grains are low in lysine (the limiting amino acid), quinoa provides adequate lysine alongside all other essential amino acids:

Leucine: 0.5g per cup — the MPS-triggering branched-chain amino acid
Lysine: 0.4g per cup — the limiting amino acid in most grains, adequate in quinoa
Isoleucine: 0.3g per cup
Valine: 0.4g per cup
Methionine + Cysteine: 0.3g per cup
Histidine: 0.3g per cup
Threonine: 0.2g per cup
Tryptophan: 0.1g per cup
Phenylalanine + Tyrosine: 0.6g per cup

How to Prepare Quinoa for Maximum Nutrition

Rinse thoroughly: Quinoa has a natural saponin coating that tastes bitter. Rinse under cold water for 30–60 seconds in a fine mesh strainer.
Use a 1:1.5 ratio: 1 cup dry quinoa to 1.5 cups water. This produces fluffy, separated grains rather than mushy quinoa.
Simmer covered for 15 minutes: Bring to boil, reduce heat, cover. Do not lift the lid during cooking.
Rest 5 minutes: Remove from heat and let sit covered for 5 minutes, then fluff with a fork.

One cup of dry quinoa yields approximately 3 cups cooked. When tracking nutrition, always specify whether you are measuring dry or cooked — the calorie difference is significant (626 cal/cup dry vs. 222 cal/cup cooked).

Quinoa for Specific Dietary Goals

Weight Loss

Quinoa's fiber (5.2g/cup) and protein (8.1g/cup) combination produces higher satiety than refined grains. A study in the British Journal of Nutrition found that meals containing quinoa reduced subsequent food intake by 70 calories compared to meals with equivalent calories from white rice.

Muscle Building

While quinoa provides complete protein, its 8.1g per cup is modest for muscle-building purposes. It works best as a carbohydrate source that contributes additional protein rather than a primary protein source. Pair with higher-protein foods (chicken, fish, tofu, eggs) to reach the 2.5–3g leucine threshold for maximal MPS.

Gluten-Free Diets

Quinoa is naturally gluten-free, making it an excellent grain substitute for celiac disease or gluten sensitivity. Ensure your quinoa is certified gluten-free if cross-contamination is a concern (some is processed in facilities that also handle wheat).

Look Up Any Food Instantly

Use PlateLens to photograph quinoa bowls, salads, or any mixed dish and get complete nutrition facts in 3 seconds — including all micronutrients from quinoa plus every other ingredient. Tracks 84+ nutrients from a single photo with ±1.0% accuracy.

Storage and Shelf Life

Dry quinoa: 2–3 years in a cool, dry pantry. Store in an airtight container.
Cooked quinoa: 5–7 days refrigerated in a sealed container. Excellent for meal prep.
Frozen cooked quinoa: 8–12 months. Freeze in portion-sized containers for quick meals.