GetFoodFacts

Food · Cereal Grains and Pasta

Quinoa nutrition facts

A typical portion of quinoa (1 cup; 185 g, cooked) has 220 calories and 8g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 120 calories (cooked) to 368 (uncooked).

Nutrition Facts

Serving size1 cup (185g)
Amount per serving
Calories220
% Daily Value*
Total Fat 3.5g5%
Saturated Fat 0g2%
Trans Fat not declared
Cholesterol 0mg0%
Sodium 15mg1%
Total Carbohydrate 39g14%
Dietary Fiber 5g19%
Total Sugars 2g
Includes Added Sugars not declared
Protein 8g16%
Vitamin D 0mcg0%
Calcium 30mg2%
Iron 2.8mg15%
Potassium 320mg7%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Quinoa, cooked, scaled to the portion. Check the USDA record.

Protein per 100 g
4.4g
more than 37% of 8,218 USDA reference foods
Calories per 100 g
120
more than 33% of reference foods
Sodium per 100 g
7mg
more than 15% of reference foods

1 cup weighs 185 g in USDA's record for Quinoa, cooked (FDC 168917); across 2 records of quinoa USDA weighs it at 170 to 185 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 71% carbohydrate, 14% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Manganese1.2 mg in 1 cup (185 g), 51% of the Daily Value
  • Copper0.4 mg in 1 cup (185 g), 39% of the Daily Value
  • Magnesium118 mg in 1 cup (185 g), 28% of the Daily Value
  • Phosphorus281 mg in 1 cup (185 g), 22% of the Daily Value
  • Folate78 µg DFE in 1 cup (185 g), 19% of the Daily Value
  • Zinc2.0 mg in 1 cup (185 g), 18% of the Daily Value
  • Thiamin0.2 mg in 1 cup (185 g), 16% of the Daily Value
  • Riboflavin0.2 mg in 1 cup (185 g), 16% of the Daily Value
  • Vitamin B60.2 mg in 1 cup (185 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 168917), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of quinoa USDA describes

Uncooked has the most calories per 100 g (368); the fewest: Cooked (120)

Calories per 100 g by USDA description of quinoaCooked120Uncooked368No added fat120Fat not specified146Calories per 100 g by USDA description of quinoaCooked120Uncooked368No added fat120Fat not specified146Calories per 100 g by USDA description of quinoaCooked120Uncooked368No added fat120Fat not specified146Calories per 100 g by USDA description of quinoaCooked120Uncooked368No added fat120Fat not specified146Calories per 100 g by USDA description of quinoaCooked120Uncooked368No added fat120Fat not specified146Calories per 100 g by USDA description of quinoaCooked120Uncooked368No added fat120Fat not specified146Calories per 100 g by USDA description of quinoaCooked120Uncooked368No added fat120Fat not specified146Calories per 100 g by USDA description of quinoaCooked120Uncooked368No added fat120Fat not specified146Calories per 100 g by USDA description of quinoaCooked120Uncooked368No added fat120Fat not specified146
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 5 USDA descriptions of quinoa, per 100 g
USDA descriptionCaloriesProteinFatSodium
Quinoa, cooked1204.4 g1.9 g7 mg
Quinoa, uncooked36814.1 g6.1 g5 mg
Quinoa, no added fat1204.4 g1.9 g163 mg
Quinoa, NS as to fatSame values: Quinoa, fat added1464.2 g5.4 g184 mg

Every nutrient in this record (93)

The portion is 1 cup (185 g); % DV is for that portion.

Energy, macronutrients and sugars (14)
NutrientPer portionPer 100 g% DV
Protein8.14 g4.40 g16%
Total lipid (fat)3.55 g1.92 g5%
Carbohydrate, by difference39.4 g21.3 g14%
Ash1.41 g0.76 g
Energy222 kcal120 kcal
Starch32.6 g17.6 g
Alcohol, ethyl0 g0 g
Water132 g71.6 g
Total Sugars1.61 g0.87 g
Fiber, total dietary5.18 g2.80 g19%
Cholesterol0 mg0 mg0%
Fatty acids, total saturated0.43 g0.23 g2%
Fatty acids, total monounsaturated0.98 g0.53 g
Fatty acids, total polyunsaturated1.99 g1.08 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca31.4 mg17.0 mg2%
Iron, Fe2.76 mg1.49 mg15%
Magnesium, Mg118 mg64.0 mg28%
Phosphorus, P281 mg152 mg22%
Potassium, K318 mg172 mg7%
Sodium, Na12.9 mg7.00 mg1%
Zinc, Zn2.02 mg1.09 mg18%
Copper, Cu0.36 mg0.19 mg39%
Manganese, Mn1.17 mg0.63 mg51%
Selenium, Se5.18 µg2.80 µg9%
Vitamins (30)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Carotene, beta5.55 µg3.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)1.17 mg0.63 mg8%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin98.0 µg53.0 µg
Tocopherol, beta0.056 mg0.030 mg
Tocopherol, gamma2.20 mg1.19 mg
Tocopherol, delta0.20 mg0.11 mg
Tocotrienol, alpha0 mg0 mg
Tocotrienol, beta0 mg0 mg
Tocotrienol, gamma0 mg0 mg
Tocotrienol, delta0 mg0 mg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.20 mg0.11 mg16%
Riboflavin0.20 mg0.11 mg16%
Niacin0.76 mg0.41 mg5%
Vitamin B-60.23 mg0.12 mg13%
Folate, total77.7 µg42.0 µg
Vitamin B-120 µg0 µg0%
Choline, total42.5 mg23.0 mg8%
Vitamin K (phylloquinone)0 µg0 µg0%
Folic acid0 µg0 µg
Folate, food77.7 µg42.0 µg
Folate, DFE77.7 µg42.0 µg19%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.096 g0.052 g
Threonine0.24 g0.13 g
Isoleucine0.29 g0.16 g
Leucine0.48 g0.26 g
Lysine0.44 g0.24 g
Methionine0.18 g0.096 g
Cystine0.12 g0.063 g
Phenylalanine0.34 g0.18 g
Tyrosine0.15 g0.083 g
Valine0.34 g0.18 g
Arginine0.63 g0.34 g
Histidine0.23 g0.13 g
Alanine0.34 g0.18 g
Aspartic acid0.65 g0.35 g
Glutamic acid1.07 g0.58 g
Glycine0.40 g0.22 g
Proline0.44 g0.24 g
Serine0.33 g0.18 g
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00 g0 g
SFA 16:00.36 g0.20 g
SFA 18:00.022 g0.012 g
MUFA 18:10.86 g0.47 g
PUFA 18:21.80 g0.97 g
PUFA 18:30.16 g0.085 g
PUFA 20:40.0056 g0.0030 g
PUFA 22:6 n-3 (DHA)0.028 g0.015 g
MUFA 16:10 g0 g
PUFA 18:40 g0 g
MUFA 20:10.057 g0.031 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10.050 g0.027 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 168917: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in quinoa?

220 in 1 cup (185 g) of cooked; 120 to 368 per 100 g across USDA's descriptions.

How much protein is in quinoa?

8g in 1 cup; 4.4 g per 100 g.

How much sodium is in quinoa?

15mg in 1 cup; 7 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Quinoa compared

Quinoa vs white rice

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov