Food data

Cooked quinoa nutrition: carbs, protein, and calories

Cooked quinoa is mostly carbohydrate with more protein than many cooked grains, but it is still not a concentrated protein food.

Quick answer

100g cooked quinoa has about 21.3g carbs, 4.4g protein, and 120 kcal.

Use cooked values for quinoa bowls, meal-prep containers, and plated servings.

Amount	Carbs	Protein	Calories
100g cooked quinoa	about 21.3g	about 4.4g	about 120 kcal
1 cup cooked quinoa, about 185g	about 39.4g	about 8.1g	about 222 kcal

How Fit Crate uses this

Fit Crate can use quinoa as a carb base in vegetarian meals. Add tofu, Greek yogurt, paneer, eggs, or legumes if the user needs more protein.

Use this page for quinoa protein, cooked quinoa calories, and vegetarian meal bowls.

100g cooked quinoa has about 4.4g protein and 120 kcal.

USDA FoodData Central: Quinoa, cooked, FDC ID 168917
Primary source for cooked quinoa macro values.
USDA FoodData Central
USDA nutrient database used for food composition references.