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Quinoa Nutrition Facts: Is Quinoa Good for You?
Cooked quinoa provides a balanced mix of macronutrients, including 4.4 grams of protein and 2.8 grams of dietary fiber per 100-gram serving. It is high in the minerals copper and manganese and is a good source of magnesium, phosphorus, zinc, and folate. With very little sugar or sodium, it can be a nutritious part of an overall diet, depending on portion size and preparation.
Per 100 g · Quinoa, cooked
What stands out in quinoa
- Source of key minerals. A 100-gram serving of cooked quinoa is high in manganese (27% DV) and copper (21% DV). It is also a good source of magnesium (15% DV), phosphorus (12% DV), and zinc (10% DV).
- Balanced macronutrients. Per 100 grams, cooked quinoa has 120 calories, with 21.3 grams of carbohydrates, 4.4 grams of protein, and about 2 grams of fat. It contains no cholesterol.
- Fiber and sugar content. This serving size provides 2.8 grams of dietary fiber, which is 10% of the Daily Value. It is very low in sugar, containing less than 1 gram.
- Source of B vitamins. Cooked quinoa is a good source of folate, with 42 mcg or 10% of the Daily Value per 100 grams. It also supplies smaller amounts of thiamin, riboflavin, and vitamin B6.
What to keep in mind
- Cooked quinoa is naturally low in calories, fat, sugar, and sodium. As with any grain, calorie and carbohydrate intake depends on the portion size consumed.
Quinoa nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 120 kcal | – |
| Protein | 4.4 g | 9% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Monounsaturated fat | 0.53 g | – |
| Polyunsaturated fat | 1.1 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 21.3 g | 8% |
| Dietary fiber | 2.8 g | 10% |
| Total sugars | 0.87 g | – |
| Water | 71.6 g | – |
| Sodium | 7 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 172 mg | 4% |
| Calcium | 17 mg | 1% |
| Iron | 1.5 mg | 8% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 152 mg | 12% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.19 mg | 21% |
| Manganese | 0.63 mg | 27% |
| Selenium | 2.8 mcg | 5% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.63 mg | 4% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 0.41 mg | 3% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate (DFE) | 42 mcg | 10% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 23 mg | 4% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Quinoa by portion
The nutrition data is based on a standard 100-gram serving, which is a little more than half a cup. A common serving size is 1 cup of cooked quinoa (185 grams). This larger portion contains 222 calories, 8.1 grams of protein, 39.4 grams of carbohydrates, and 5.2 grams of dietary fiber. It also provides 3.5 grams of fat and 1.6 grams of sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 185 g | 222 | 8.1 g | 39.4 g | 5.2 g | 3.5 g |
How quinoa compares with other grain foods
Among 18 grain foods on this site, cooked quinoa ranks in the top half for several minerals, including potassium, magnesium, and zinc. It also ranks 7th for dietary fiber. Compared to an equal 100-gram weight of other cooked grains, quinoa has similar calories to brown rice and barley. At 4.4 grams of protein, it provides more than brown rice, white rice, or couscous. Its 2.8 grams of fiber is higher than that of rice and couscous, but less than the 3.8 grams in barley. Quinoa’s fat content of 1.9 grams is higher than these other common grains.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Quinoa | 120 | 4.4 g | 21.3 g | 2.8 g | 1.9 g |
| Brown Rice | 123 | 2.7 g | 25.6 g | 1.6 g | 0.97 g |
| Barley | 123 | 2.3 g | 28.2 g | 3.8 g | 0.44 g |
| Couscous | 112 | 3.8 g | 23.2 g | 1.4 g | 0.16 g |
| White Rice | 130 | 2.7 g | 28.2 g | 0.4 g | 0.28 g |
Quick answers
How many calories are in a cup of cooked quinoa?
According to USDA data, 1 cup (185 g) of cooked quinoa contains 222 calories.
How much protein is in quinoa?
A 100-gram serving of cooked quinoa has 4.4 grams of protein. A 1-cup serving (185 g) provides 8.1 grams of protein.
Is quinoa high in carbs?
Quinoa contains 21.3 grams of carbohydrates per 100 grams. A 1-cup serving has 39.4 grams of carbohydrates, which includes 5.2 grams of dietary fiber.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how quinoa fits your situation.
Last updated October 21, 2026