Quinoa, cooked: calories and nutrition facts
Values per 100 g (3.5 oz) of edible portion, according to the USDA.
Summary per 100 g
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (185 g) | % DV* |
|---|---|---|---|
| Calories | 120 cal | 222 cal | 11% |
| Total Fat | 1.9 g | 3.6 g | 5% |
| Saturated Fat | 0.2 g | 0.4 g | 2% |
| Trans Fat | no data | ||
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 7 mg | 13 mg | 1% |
| Total Carbohydrate | 21.3 g | 39.4 g | 14% |
| Dietary Fiber | 2.8 g | 5.2 g | 19% |
| Total Sugars | 0.9 g | 1.6 g | |
| Protein | 4.4 g | 8.1 g | 16% |
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Calcium | 17 mg | 31 mg | 2% |
| Iron | 1.5 mg | 2.8 mg | 15% |
| Potassium | 172 mg | 318 mg | 7% |
Full nutrition table
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (185 g) | % DV* |
|---|---|---|---|
| Calories | 120 cal | 222 cal | 11% |
| Energy (kJ) | 503 kJ | 931 kJ | |
| Water | 71.6 % | 132.5 % |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (185 g) | % DV* |
|---|---|---|---|
| Total Fat | 1.9 g | 3.6 g | 5% |
| Total Carbohydrate | 21.3 g | 39.4 g | 14% |
| Dietary Fiber | 2.8 g | 5.2 g | 19% |
| Total Sugars | 0.9 g | 1.6 g | |
| Protein | 4.4 g | 8.1 g | 16% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (185 g) | % DV* |
|---|---|---|---|
| Saturated Fat | 0.2 g | 0.4 g | 2% |
| Trans Fat | no data | ||
| Cholesterol | 0 mg | 0 mg | 0% |
| Monounsaturated Fat | 0.5 g | 1.0 g | |
| Polyunsaturated Fat | 1.1 g | 2.0 g | |
| Butyric acid (4:0) | 0.00 g | 0.00 g | |
| Caproic acid (6:0) | 0.00 g | 0.00 g | |
| Caprylic acid (8:0) | 0.00 g | 0.00 g | |
| Capric acid (10:0) | 0.00 g | 0.00 g | |
| Lauric acid (12:0) | 0.00 g | 0.00 g | |
| Myristic acid (14:0) | 0.00 g | 0.00 g | |
| Palmitic acid (16:0) | 0.20 g | 0.36 g | |
| Stearic acid (18:0) | 0.01 g | 0.02 g | |
| Palmitoleic acid (16:1) | 0.00 g | 0.00 g | |
| Oleic acid (18:1) | 0.47 g | 0.86 g | |
| Gadoleic acid (20:1) | 0.03 g | 0.06 g | |
| Erucic acid (22:1) | 0.03 g | 0.05 g | |
| Linoleic acid (18:2) | 0.97 g | 1.80 g | |
| Linolenic acid (18:3) | 0.09 g | 0.16 g | |
| Stearidonic acid (18:4) | 0.00 g | 0.00 g | |
| Arachidonic acid (20:4) | 0.00 g | 0.01 g | |
| EPA (20:5 n-3) | 0.00 g | 0.00 g | |
| DPA (22:5 n-3) | 0.00 g | 0.00 g | |
| DHA (22:6 n-3) | 0.02 g | 0.03 g | |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (185 g) | % DV* |
|---|---|---|---|
| Sodium | 7 mg | 13 mg | 1% |
| Calcium | 17 mg | 31 mg | 2% |
| Iron | 1.5 mg | 2.8 mg | 15% |
| Potassium | 172 mg | 318 mg | 7% |
| Magnesium | 64 mg | 118 mg | 28% |
| Phosphorus | 152 mg | 281 mg | 22% |
| Zinc | 1.1 mg | 2.0 mg | 18% |
| Copper | 0.19 mg | 0.36 mg | 39% |
| Manganese | 0.63 mg | 1.17 mg | 51% |
| Selenium | 2.8 µg | 5.2 µg | 9% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (185 g) | % DV* |
|---|---|---|---|
| Vitamin D | 0.0 µg | 0.0 µg | 0% |
| Vitamin A (RAE) | 0 µg | 0 µg | 0% |
| Retinol | 0 µg | 0 µg | |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Vitamin E (alpha-tocopherol) | 0.63 mg | 1.17 mg | 8% |
| Vitamin K (phylloquinone) | 0.0 µg | 0.0 µg | 0% |
| Thiamin (vitamin B1) | 0.11 mg | 0.20 mg | 16% |
| Riboflavin (vitamin B2) | 0.11 mg | 0.20 mg | 16% |
| Niacin (vitamin B3) | 0.4 mg | 0.8 mg | 5% |
| Pantothenic acid (vitamin B5) | no data | ||
| Vitamin B6 | 0.12 mg | 0.23 mg | 13% |
| Folate (DFE) | 42 µg | 78 µg | 19% |
| Vitamin B12 | 0.00 µg | 0.00 µg | 0% |
| Choline | 23 mg | 43 mg | 8% |
| Nutrient | Per 100 g (3.5 oz) | Per 1 cup (185 g) | % DV* |
|---|---|---|---|
| Ash | 0.76 g | 1.41 g | |
| Alcohol (ethyl) | 0.0 g | 0.0 g | |
| Caffeine | 0 mg | 0 mg |
*DV = Daily Value, the FDA reference amount for adults (2,000 calories a day). It is not your personal need.
The USDA data has no value for this nutrient in Quinoa, cooked.
Values are for the edible portion, without peel, bone or pit. The weight on your scale may include those parts.
Averages from analyzed samples and published sources. The food in front of you may vary.
Raw or cooked?
100 g of Quinoa, uncooked and 100 g of Quinoa, cooked don't have the same calories, because cooking changes the amount of water. Pick the line that matches the state you weighed the food in.
Quinoa, uncooked: 368 cal. Quinoa, cooked: 120 cal. Values per 100 g.
It absorbs water as it cooks, so cooked food weighs more and has fewer calories per 100 g. 100 g raw makes about 315 g cooked. Per 100 g: 368 kcal raw and 120 kcal boiled or steamed.
Questions about Quinoa, cooked
How many calories are in Quinoa, cooked?
Quinoa, cooked has 120 calories per 100 g (3.5 oz), according to the USDA. In 1 cup (185 g), that is 222 calories.
What is the difference between Quinoa, uncooked and Quinoa, cooked?
Quinoa, uncooked has 368 cal per 100 g and Quinoa, cooked has 120 cal. The difference comes mostly from water: cooking adds or removes water, so the same weight carries different calories.
Where do the values for Quinoa, cooked come from?
From the USDA FoodData Central, SR Legacy dataset (final release, April 2018). The values are averages compiled from laboratory analyses, published literature and calculations.
Do the values apply to the brand I buy?
Not necessarily. These are averages for generic foods. For packaged products, go by the label.
Similar foods
Data source
USDA FoodData Central, SR Legacy (final release, April 2018). FDC ID 168917: “Quinoa, cooked”.
Data version: usdasr2018-b6d8398e.