Raw quinoa: calories and nutrition facts
Raw quinoa has 358 kcal per 100 g. One serving, 1 Dry portion (70 g), has 251 kcal.
- Calories
- 358 kcal
- Protein
- 13.2 g
- Carbohydrates
- 58.1 g
- Fat
- 6.1 g
Per 100 g
Raw quinoa: how many calories?
Raw quinoa has 358 kcal per 100 g, with 13.2 g protein, 58.1 g carbs and 6.1 g fat. A 70 g serving (1 Dry portion) has 251 kcal. That is close to the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein16%
- Carbohydrates68%
- Fat16%
Calculate a portion
- Calories
- 251 kcal
- Protein
- 9.2 g
- Carbohydrates
- 40.7 g
- Fat
- 4.2 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (70 g) |
|---|---|---|
| Calories | 358 kcal | 251 kcal |
| Fat | 6.1 g | 4.2 g |
| of which saturated fat | 0.7 g | 0.5 g |
| Carbohydrates | 58.1 g | 40.7 g |
| of which sugars | 0 g | 0 g |
| Fiber | 7 g | 4.9 g |
| Protein | 13.2 g | 9.2 g |
| Sodium | 5 mg | 4 mg |
| Water | 13.3 g | 9.3 g |
| Vitamin C | 0 mg | 0 mg |
| Calcium | 47 mg | 33 mg |
| Iron | 4.6 mg | 3.2 mg |
| Potassium | 563 mg | 394 mg |
| Magnesium | 197 mg | 138 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(358 kcal) | 18% |
| Fat(6.1 g) | 9% |
| of which saturated fat(0.7 g) | 4% |
| Carbohydrates(58.1 g) | 22% |
| of which sugars(0 g) | 0% |
| Protein(13.2 g) | 26% |
| Salt(0.01 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)
- High fibre (at least 6 g)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Raw quinoa: frequently asked questions
Raw quinoa: how many calories per serving?
A 70 g serving (1 Dry portion) has 251 kcal.
Raw quinoa: how much protein?
Raw quinoa contains 13.2 g of protein per 100 g, 26% of the 50 g reference intake.
Raw quinoa: how much fibre?
Raw quinoa provides 7 g of fibre per 100 g, 28% of the 25 g a day recommended by EFSA.
Raw quinoa: how much makes 100 kcal?
100 kcal is about 28 g of this food.
More foods in this category
- Raw Khorasan wheat342 kcal
- Raw mixed grains and legumes354 kcal
- Raw oats378 kcal
- Raw pearl barley346 kcal
- Raw polenta350 kcal
- Raw potato gnocchi176 kcal
- Raw red rice352 kcal
- Raw semolina gnocchi200 kcal
- Raw spelt344 kcal
- Raw Thai or basmati rice351 kcal
- Raw white rice350 kcal
- Raw whole barley334 kcal
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