Calories in quinoa
A cup of cooked quinoa (170 g) has 204 calories, with 7.4 g of protein, 36 g of carbohydrate and 3.2 g of fat. 100 g has 120 calories.
By Jacob Chavez-Navarro, founder of ToneUpdated
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, cooked (170 g) | 204 | 7.4 g | 36 g | 3.2 g |
| 100 g (100 g) | 120 | 4.4 g | 21 g | 1.9 g |
Nutrition facts
1 cup, cooked (170 g)
Calories 204
% Daily Value
- Fat 3.2 g
- 4%
- Saturated fat 0.4 g
- 2%
- Cholesterol 0 mg
- 0%
- Sodium 277 mg
- 12%
- Carbohydrate 36 g
- 13%
- Fiber 4.8 g
- 17%
- Sugars 1.5 g
- Protein 7.4 g
- 15%
- Calcium 29 mg
- 2%
- Iron 2.5 mg
- 14%
- Potassium 291 mg
- 6%
- Magnesium 109 mg
- 26%
How does quinoa compare?
| Rice, bread and grains | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Quinoa | 1 cup, cooked | 204 | 7.4 g | 36 g | 3.2 g |
| White rice | 1 cup, cooked | 204 | 4.2 g | 44 g | 0.4 g |
| Brown rice | 1 cup, cooked | 240 | 4.7 g | 50 g | 2.2 g |
| Pasta | 1 cup, cooked | 220 | 8.1 g | 43 g | 1.3 g |
| A bagel | 1 regular bagel | 277 | 11 g | 55 g | 1.4 g |
| White bread | 1 slice | 75 | 2.6 g | 14 g | 1 g |
| Whole wheat bread | 1 slice | 91 | 4.4 g | 16 g | 1.3 g |
| Sourdough bread | 1 slice | 84 | 3.3 g | 16 g | 0.8 g |
| A flour tortilla | 1 medium | 138 | 3.7 g | 22 g | 3.6 g |
How do I log quinoa in Tone?
Say it the way you’d tell a friend, with how much you had. Tone knows it as “quinoa” or “cooked quinoa”. Leave the amount out and it uses a typical portion, which you can change before it’s logged. It’s a Tone Verified food, so the record and portions were picked by a person.
Where do these numbers come from?
From the USDA’s record “Quinoa, no added fat”, in the USDA Food and Nutrient Database for Dietary Studies (FNDDS). Daily Values are the FDA’s for adults. Burn times use the 2024 Compendium of Physical Activities and count everything burned during the activity, including what your body would burn at rest anyway. Cooking, brand and size change the numbers, so treat them as typical rather than exact.
Sources
About the author
Jacob is a product designer and the founder of Tone. Before Tone, he co-founded Boba, an AI-native trading app, as its chief product officer, and designed products at Decrypt.
For healthy adults, for information only, and not medical advice. If you are pregnant, breastfeeding, under 18, or have a medical condition or a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat.
