Cooked quinoa: calories and nutrition facts
Cooked quinoa has 149 kcal per 100 g. One serving, 1 Serving (150 g), has 224 kcal.
- Calories
- 149 kcal
- Protein
- 4.7 g
- Carbohydrates
- 27.9 g
- Fat
- 1.1 g
Per 100 g
Cooked quinoa: how many calories?
Cooked quinoa has 149 kcal per 100 g, with 4.7 g protein, 27.9 g carbs and 1.1 g fat. A 150 g serving (1 Serving) has 224 kcal. That is less than the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein13%
- Carbohydrates80%
- Fat7%
Calculate a portion
- Calories
- 224 kcal
- Protein
- 7 g
- Carbohydrates
- 41.8 g
- Fat
- 1.7 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 149 kcal | 224 kcal |
| Fat | 1.1 g | 1.7 g |
| of which saturated fat | 0.1 g | 0.2 g |
| Carbohydrates | 27.9 g | 41.8 g |
| of which sugars | 0.9 g | 1.3 g |
| Fiber | 3.8 g | 5.7 g |
| Protein | 4.7 g | 7 g |
| Sodium | 6 mg | 9 mg |
| Water | 61.6 g | 92.4 g |
| Vitamin C | 0 mg | 0 mg |
| Calcium | 23 mg | 35 mg |
| Iron | 1.6 mg | 2.4 mg |
| Potassium | 220 mg | 330 mg |
| Magnesium | 71 mg | 107 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(149 kcal) | 7% |
| Fat(1.1 g) | 2% |
| of which saturated fat(0.1 g) | 1% |
| Carbohydrates(27.9 g) | 11% |
| of which sugars(0.9 g) | 1% |
| Protein(4.7 g) | 9% |
| Salt(0.02 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- Source of fibre (at least 3 g)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked quinoa: frequently asked questions
Cooked quinoa: how many calories per serving?
A 150 g serving (1 Serving) has 224 kcal.
Cooked quinoa: how much protein?
Cooked quinoa contains 4.7 g of protein per 100 g, 9% of the 50 g reference intake.
Cooked quinoa: how much fibre?
Cooked quinoa provides 3.8 g of fibre per 100 g, 15% of the 25 g a day recommended by EFSA.
Cooked quinoa: how much makes 100 kcal?
100 kcal is about 67 g of this food.
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