Quinoa nutrition facts
Grains & starches · Cooked · per 100 g
Quinoa (cooked) contains 120 kcal per 100 g, with 4.4 g protein, 21.3 g carbohydrate (of which 0.9 g sugar), 1.9 g fat and 2.8 g fiber. That works out to about 3.7 g of protein per 100 kcal, and its energy density is low (60–150 kcal/100 g).
Source: USDA FoodData Central. Data as of June 2026.
Nutrition facts per 100 g
| Nutrient | Per 100 g |
|---|---|
| Calories | 120 kcal |
| Protein | 4.4 g |
| Carbohydrate | 21.3 g |
| Fat | 1.9 g |
| Fiber | 2.8 g |
| Sugar | 0.9 g |
| Iron | 1.5 mg |
| Potassium | 172 mg |
Source: USDA FoodData Central. Data as of June 2026.
What the numbers mean
Energy density tells you how many calories a food packs per gram: quinoa is low (60–150 kcal/100 g). Protein density — grams of protein per 100 kcal — is a useful way to compare foods regardless of portion size; here it is about 3.7 g/100 kcal. Fiber (2.8 g per 100 g) supports digestion and satiety, while the sugar figure (0.9 g) is part of total carbohydrate. See our guide on how to read nutrition data for more.
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Frequently asked questions
How many calories are in 100 g of quinoa?
100 g of quinoa (cooked) contains about 120 kcal, with 4.4 g protein, 21.3 g carbohydrate and 1.9 g fat, per USDA FoodData Central.
How much protein is in quinoa?
Quinoa provides 4.4 g of protein per 100 g — roughly 3.7 g of protein per 100 kcal.
Is quinoa high or low in calories?
At 120 kcal per 100 g, quinoa has low (60–150 kcal/100 g) energy density.
Source
Data from USDA FoodData Central (FDC ID 168917), per 100 g edible portion. Values are for general information only and are not medical or dietary advice; cooking, brand and variety can change the real figures.
Last updated: 2026-06-14