Quinoa Nutrition Facts: Calories, Complete Protein, and Why It Matters (USDA Data)

A cup of cooked quinoa weighs about 185 grams and packs approximately 222 calories, 8g of complete protein, 39g of carbs (5g of which is fiber), and 4g of fat. Unlike rice, oats, and wheat, quinoa contains all nine essential amino acids in meaningful amounts — a rare distinction among plant-based staple grains that has made it a fixture in plant-based, high-protein, and global dietary patterns.

This guide pulls every number directly from USDA FoodData Central (cooked white quinoa, NDB 20137) and explains what those numbers mean for meal planning and protein intake.

Quinoa Nutrition Facts (per 100g, cooked white)

Nutrient	Amount	% Daily Value*
Calories	120 kcal	6%
Total Fat	2.8 g	4%
— Saturated Fat	0.35 g	2%
— Monounsaturated Fat	0.84 g	—
— Polyunsaturated Fat	1.61 g	—
Carbohydrates	21 g	7%
— Dietary Fiber	2.8 g	10%
— Sugars	1.6 g	—
Protein	4.4 g	9%
Iron	1.49 mg	8%
Magnesium	64 mg	15%
Phosphorus	152 mg	15%
Manganese	0.37 mg	16%
Folate	78 µg	20%
Zinc	1.21 mg	11%

*Daily Values based on a 2,000-calorie reference diet (FDA). Individual needs vary.

For a full cooked cup (~185g), multiply each value by 1.85. For a half cup (~92g), divide by 1.08.

Quinoa is a Complete Protein — Why This Matters

Most plant-based grains lack one or more of the nine essential amino acids. Wheat is low in lysine; rice is low in lysine and methionine; oats are low in lysine. Quinoa, by contrast, contains all nine in roughly equal amounts:

• Leucine 0.52 g/100g
• Isoleucine 0.32 g/100g
• Valine 0.40 g/100g
• Lysine 0.31 g/100g (where most grains fail)
• Methionine 0.19 g/100g (also rare in plants)
• Phenylalanine 0.38 g/100g
• Threonine 0.32 g/100g
• Tryptophan 0.11 g/100g
• Histidine 0.25 g/100g

A cup of cooked quinoa delivers 8 grams of usable protein — enough to be a meaningful protein source if paired with legumes or animal foods at the same meal. For context, a cup of cooked white rice has 6.6g of incomplete protein; a cup of cooked oats has 10g but incomplete. Quinoa’s amino acid balance means the body can synthesize muscle tissue more efficiently from it than from grain-alone meals.

High Fiber, Low Glycemic Load

Quinoa cooked contains 2.8g of fiber per 100g and a glycemic index of 53 (low is defined as under 55 by WHO). This combination slows glucose absorption and keeps blood sugar steady — important for people managing type 2 diabetes, prediabetes, or anyone avoiding energy crashes.

For comparison:

• White rice: GI 73 (high)
• Brown rice: GI 68 (medium)
• Oats: GI 55 (borderline medium)
• Whole wheat bread: GI 75 (high)

The glycemic load per cup of cooked quinoa is about 13 — meaning a typical serving will not spike insulin significantly. The fiber helps explain this; it’s both soluble (feeds gut bacteria, slows glucose) and insoluble (aids transit). Most of quinoa’s carbs are starch, which begins to retrograde (convert to resistant starch) as it cools — adding cold quinoa to salads may provide even more blood-sugar stability than hot quinoa.

Mineral Density: Iron, Magnesium, Manganese, and Folate

Quinoa is nutrient-dense in minerals that many people under-consume:

• Iron: 1.49 mg per 100g (8% DV). Non-heme iron (plant-based) absorbs less efficiently than heme iron (meat), but pairing quinoa with citrus or tomato boosts absorption.
• Magnesium: 64 mg per 100g (15% DV). A cup provides ~120 mg — roughly one-third of the adult daily target. Supports muscle function, energy production, and bone health.
• Manganese: 0.37 mg per 100g (16% DV). Essential for bone development and metabolism; toxicity is rare, so high intake is not a concern for healthy adults.
• Folate: 78 µg per 100g (20% DV). Important for DNA synthesis and fetal development. A cup of cooked quinoa provides ~145 µg — particularly valuable for pregnant women and people on plant-based diets.
• Phosphorus: 152 mg per 100g (15% DV). Works with calcium in bone structure and energy metabolism.

These minerals make quinoa especially valuable on plant-based or plant-forward diets, where mineral bioavailability is often lower than on omnivorous diets.

Quinoa vs. Other Grains: Protein and Carbohydrate Comparison

Grain (cooked, 100g)	Calories	Protein (g)	Fiber (g)	Carbs (g)	Complete Protein?
Quinoa	120	4.4	2.8	21	Yes
Brown rice	111	2.6	1.8	23	No
White rice	130	2.7	0.4	28	No
Oats	150	5.3	1.7	27	No
Millet	119	3.5	2.3	21	No
Farro	175	5.6	7.4	34	No

Quinoa trades some protein for better fiber, lower calorie density, and — crucially — complete amino acid coverage. It’s not the highest-protein grain (farro and oats edge it out), but it’s the only one where the protein is complete without combining it with other foods.

How to Cook and Portion Quinoa

Basic ratio: 1 part dry quinoa to 2 parts liquid (water or broth). Brings to boil, then simmer covered for 15 minutes until liquid is absorbed. The grain will become translucent and develop a small white tail as the germ separates — a visual cue that it’s done.

Yield: 1 cup dry quinoa yields roughly 3 cups cooked.

Daily intake:

• ½ cup cooked (~92g) = 55 calories, 2g protein, 1.4g fiber. A light side dish or salad base.
• 1 cup cooked (~185g) = 222 calories, 8g protein, 5.2g fiber. A full lunch or dinner grain serving.
• 1.5 cups cooked (~277g) = 333 calories, 12g protein, 7.8g fiber. Appropriate for athletes or people combining quinoa as a primary protein source.

Beyond 2 cups per day (260g), quinoa becomes a significant portion of calorie and carbohydrate intake and is no longer complementary but primary — useful for endurance athletes, not typical weight maintenance.

Storage: Cooked quinoa keeps 5 days refrigerated in an airtight container. It freezes well for up to 3 months.

When Quinoa Might Not Fit Your Diet

• Saponin sensitivity: Quinoa’s outer coating contains saponins, which can cause digestive upset (bloating, cramping, loose stool) in sensitive individuals. Rinsing removes ~90% of saponins; some people still react. If so, skip quinoa entirely.
• High-oxalate sensitivity: Quinoa contains moderate oxalates (~1.3 mg per 100g cooked). People prone to kidney stones, especially those with a history of calcium oxalate stones, should limit high-oxalate grains. Leafy greens are higher; quinoa is a concern only if you’re already minimizing oxalate.
• Seed allergies: Quinoa is botanically a seed (not a true grain), so people with tree nut or seed allergies should be cautious and check with an allergist before eating large amounts.
• Very low-carb (ketogenic) plans: At 21g carbs per 100g cooked, a cup of quinoa (39g carbs) may exceed carbohydrate targets on strict keto. Better low-carb grain options: cauliflower rice (~5g carbs per 100g), shirataki noodles (~3g carbs per 100g).
• Cost-sensitive meal planning: Quinoa costs roughly 0.50-0.80 USD per cooked cup in bulk, compared to rice at 0.10-0.15 USD. For people budgeting strictly, rice or lentils may be more practical despite inferior amino acid profiles.

The Bottom Line

A cup of cooked quinoa: ~222 calories, 8g of complete protein (all nine essential amino acids), 39g carbs (5g fiber), and a low glycemic index of 53. It outperforms other staple grains on protein completeness and mineral density, fitting plant-based, low-GI, and high-protein meal patterns. The main trade-off is cost; the only real contraindication is saponin intolerance. For most people, quinoa works as either a protein-centric grain (when paired with vegetables) or as a carbohydrate base when legumes or animal proteins are the meal’s primary protein source.