In short: 100 g of quinoa contains 120 calories, 4.4 g of protein, 21 g of carbohydrate and 1.9 g of fat. A cup (185 g) portion has about 222 calories and 8.1 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 120 kcal | 222 kcal |
| Protein | 4.4 g | 8.1 g |
| Total fat | 1.9 g | 3.6 g |
| Saturated fat | 0.23 g | 0.43 g |
| Monounsaturated fat | 0.53 g | 0.98 g |
| Polyunsaturated fat | 1.1 g | 2 g |
| Carbohydrate | 21 g | 39 g |
| Dietary fiber | 2.8 g | 5.2 g |
| Total sugars | 0.87 g | 1.6 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 7 mg | 13 mg |
It contributes 2.8 g of fiber per 100 g toward the 28 g daily value.
It is low in sodium, at 7 mg per 100 g.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 172 mg | 318 mg |
| Calcium | 17 mg | 31 mg |
| Iron | 1.5 mg | 2.8 mg |
| Magnesium | 64 mg | 118 mg |
| Zinc | 1.1 mg | 2 mg |
| Selenium | 2.8 µg | 5.2 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.63 mg | 1.2 mg |
| Vitamin K | 0 µg | 0 µg |
| Thiamin | 0.11 mg | 0.2 mg |
| Riboflavin | 0.11 mg | 0.2 mg |
| Niacin | 0.41 mg | 0.76 mg |
| Vitamin B-6 | 0.12 mg | 0.23 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 42 µg | 78 µg |
| Choline | 23 mg | 43 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 62nd out of 109 foods in this reference. Within grains and cereals, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Whole Wheat Bread | 12 g | 252 kcal |
| Pasta | 5.8 g | 158 kcal |
| Oats | 2.5 g | 71 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 168917, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Quinoa, cooked.