About Quinoa
Quinoa is a gluten-free seed often used like a grain and is considered a complete protein because it contains all essential amino acids.
It is widely used in healthy diets, salads, and as a rice substitute.
How Many Calories Are in Quinoa?
Quinoa contains around 120 calories per 100 grams (cooked), making it a nutrient-dense and balanced food.
Quinoa Nutrition Facts (per 100g)
| Calories | 120 kcal |
| Protein | 4.4 g |
| Fat | 1.9 g |
| Carbohydrates | 21.3 g |
| Fiber | 2.8 g |
| Sugar | 0.9 g |
| Water | 72% |
Vitamins and Minerals
- Magnesium - 64 mg
- Phosphorus - 152 mg
- Iron - 1.5 mg
- Potassium - 172 mg
- Zinc - 1.1 mg
- Vitamin B1 - 0.11 mg
Health Benefits of Quinoa
- Complete protein source
- Gluten-free
- Supports muscle growth
- Rich in fiber
- Helps control blood sugar
- Good for heart health
Calories in Different Portions
- 100g cooked quinoa - 120 kcal
- 1 cup cooked quinoa (185g) - ~222 kcal
- 1/2 cup cooked quinoa (90g) - ~108 kcal
- 1 tablespoon cooked quinoa (15g) - ~18 kcal
Popular Ways to Eat Quinoa
- Quinoa bowls
- Salads
- Side dishes
- Breakfast porridge
- Healthy meal prep
- Rice substitute
Are Quinoa Good for Weight Loss?
Yes. Quinoa is excellent for weight loss because it contains protein and fiber, which help keep you full and reduce overeating.
Additional Facts
- Technically a seed, not a grain
- Contains all essential amino acids
- Popular in plant-based diets
- Easy to cook and versatile
Possible Downsides
Some people may be sensitive to saponins found on quinoa, but rinsing before cooking usually removes them.
FAQ
Is quinoa healthy?
Yes, quinoa is highly nutritious and a great source of plant protein.
How much protein is in quinoa?
Quinoa contains about 4.4g of protein per 100g (cooked).
Can I eat quinoa every day?
Yes, quinoa can be eaten daily as part of a balanced diet.