Quinoa calories and nutrition, cooked and dry
222 calories in a cup of cooked quinoa
A cup of cooked quinoa has 222 calories and 8.1 g of protein. Half a cup has 111 calories.
That cup weighs 185 g and is measured after cooking. Dry quinoa before it goes in the pot is a very different number, further down.
USDA FoodData Central. Quinoa, cooked. Source checked September 29, 2026.
Carbs, fiber and fat in cooked quinoa
A cooked cup has 39.4 g of carbs, 5.2 g of fiber, 3.6 g of fat and 1.6 g of sugar. Most of its calories come from the carbs.
Choosing a base for a bowl? White rice, brown rice, pasta and oats each have their own page, and the calorie references cover more grains.
| Nutrient | 1 cup cooked quinoa | Per 100 g |
|---|---|---|
| Calories | 222 kcal | 120 kcal |
| Protein | 8.1 g | 4.4 g |
| Carbs | 39.4 g | 21.3 g |
| Fat | 3.6 g | 1.9 g |
| Fiber | 5.2 g | 2.8 g |
| Sugar | 1.6 g | 0.9 g |
| Sodium | 12.9 mg | 7 mg |
USDA FoodData Central. Quinoa, cooked. Source checked September 29, 2026.
Cooked cups and dry cups
A cup of dry quinoa weighs 170 g and has 626 calories. Half a cup of dry quinoa is 85 g and 313 calories. Quinoa swells as it cooks, so a dry cup makes more than a cup of cooked quinoa.
Cooking a big batch? 2 cups of cooked quinoa have 444 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 cup cooked quinoa | 185 g | 222 | 8.1 | 39.4 | 3.6 | 5.2 | 1.6 | 12.9 | 0 | USDA portion, 1 cup |
| Half a cup cooked quinoa | 92.5 g | 111 | 4.1 | 19.7 | 1.8 | 2.6 | 0.8 | 6.5 | 0 | Half a cup, computed from USDA's 1 cup |
| 2 cups cooked quinoa | 370 g | 444 | 16.3 | 78.8 | 7.1 | 10.4 | 3.2 | 25.9 | 0 | 2 cups, computed from USDA's 1 cup |
| 1 cup dry quinoa | 170 g | 626 | 24 | 109.1 | 10.3 | 11.9 | Not reported | 8.5 | Not reported | USDA portion, 1 cup |
| Half a cup dry quinoa | 85 g | 313 | 12 | 54.5 | 5.2 | 6 | Not reported | 4.3 | Not reported | Half a cup, computed from USDA's 1 cup |
USDA FoodData Central. Quinoa, cooked. USDA FoodData Central. Quinoa, uncooked. Source checked September 29, 2026.
Dry quinoa against cooked quinoa
Per 100 g, dry quinoa has 368 calories and cooked quinoa has 120. Cooked quinoa has soaked up water, so 100 g of it is less quinoa and fewer calories.
USDA's dry quinoa record doesn't list sugar, so the table shows it as not reported.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Cooked quinoa | 100 g | 120 | 4.4 | 21.3 | 1.9 | 2.8 | 0.9 | 7 | 0 |
| Dry quinoa before cooking | 100 g | 368 | 14.1 | 64.2 | 6.1 | 7 | Not reported | 5 | Not reported |
USDA FoodData Central. Quinoa, cooked. USDA FoodData Central. Quinoa, uncooked. Source checked September 29, 2026.
Weigh quinoa cooked, or use the dry number
Weigh cooked quinoa and enter the grams. The calculator uses cooked quinoa. If you weighed it dry, use 368 calories per 100 g instead.
Had a quinoa salad at a cafe? Describe it to TrueCal and check what it estimates.
185 g has about 222 calories.
USDA FoodData Central. Quinoa, cooked. Source checked September 29, 2026.
How much protein is in quinoa?
A cup of cooked quinoa has 8.1 g of protein, and 100 g of cooked quinoa has 4.4 g.
USDA FoodData Central. Quinoa, cooked. Source checked September 29, 2026.
How many calories are in quinoa per 100 g?
Cooked quinoa has 120 calories per 100 g. Dry quinoa has 368.
USDA FoodData Central. Quinoa, cooked. USDA FoodData Central. Quinoa, uncooked. Source checked September 29, 2026.
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USDA FoodData Central. Quinoa, cooked. USDA FoodData Central. Quinoa, uncooked. Source checked September 29, 2026.