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USDA Nutrition Facts (varies by size, 100g base)

Calories & Macros in Quinoa

A gluten-free seed that contains all nine essential amino acids. Whether your goal is keto, weight loss, or bodybuilding, here is the exact nutritional breakdown you need to hit your macronutrient goals.

💡 Serving Size Guide

A standard serving of 1 cup cooked weighs approximately 185g.
That means one serving contains 222 calories, 8.1g of protein, and 39.4g of carbs.

120 Calories per 100g
4.4g Protein
21.3g Carbs
1.9g Fat

Quinoa Micronutrients (100g)

  • Dietary Fiber 2.8 g
  • Total Sugars 0.9 g
  • Net Carbs (Total Carbs - Fiber) 18.5 g

Frequently Asked Questions

Is Quinoa good for weight loss?

With 120 calories per 100g, Quinoa can absolutely be part of a healthy diet. Because it contains 2.8g of dietary fiber and 4.4g of protein, it helps regulate satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).

Can I eat Quinoa on a Keto Diet?

The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Quinoa has 18.5g of net carbs (21.3g total minus 2.8g fiber). You should consume this sparingly or avoid it to stay in ketosis.

Does Quinoa have high protein?

Providing 4.4g of protein per 100g, Quinoa is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.

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