A gluten-free seed that contains all nine essential amino acids. Whether your goal is keto, weight loss, or bodybuilding, here is the full 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.
120Calories per 100g
4.4gProtein
21.3gCarbs
1.9gFat
Calories in any amount of Quinoa
Weigh your portion and type it in. Values scale from the 100g figures above.
222 kcal ·
8.1g protein ·
39.4g carbs ·
3.5g fat
Quinoa calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
34 kcal
1.2g
6g
0.5g
50 g
60 kcal
2.2g
10.7g
1g
100 g
120 kcal
4.4g
21.3g
1.9g
1 serving: 1 cup cooked (185 g)
222 kcal
8.1g
39.4g
3.5g
150 g
180 kcal
6.6g
32g
2.9g
200 g
240 kcal
8.8g
42.6g
3.8g
250 g
300 kcal
11g
53.3g
4.8g
300 g
360 kcal
13.2g
63.9g
5.7g
500 g
600 kcal
22g
106.5g
9.5g
1 lb
544 kcal
20g
96.6g
8.6g
Quinoa Micronutrients (100g)
Dietary Fiber2.8 g
Total Sugars0.9 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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