Quinoa Calories & Nutrition Calculator
Also known as: Chenopodium quinoa, Kinuwa, Keen-wah
Quick Answer — 100g cooked quinoa (plain)
Nutrition Calculator
Boiling retains ~65–80% of most vitamins and minerals (USDA Retention Factor data).
The Quinoa Profile: Why It's a Complete Protein Powerhouse
Quinoa is one of the few plant-based foods that is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own [1]. With approximately 4.4g of protein per 100g cooked, it surpasses most traditional grains in both quantity and quality of protein.
Beyond protein, quinoa is exceptionally high in minerals. A single cup of cooked quinoa provides nearly 30% of the Daily Value for magnesium and over 50% for manganese, supporting bone health and metabolic function [1].
Quinoa vs. Rice vs. Oats (per 100g cooked)
| Grain | Calories | Protein | Fiber |
|---|---|---|---|
| Quinoa | 120 | 4.4g | 2.8g |
| Brown Rice | 111 | 2.6g | 1.8g |
| Oatmeal | 68 | 2.4g | 1.7g |
Practical Tips for Quinoa
- 1
Always rinse quinoa thoroughly before cooking to remove saponins, which can cause a bitter taste.
- 2
Toasting dry quinoa in a pan for 1-2 minutes before adding water enhances its nutty flavor.
Frequently Asked Questions — Quinoa
Which quinoa color is healthiest?
Important Notice
Nutritional data is based on standard USDA profiles. Variations may occur based on variety (white, red, black) and cooking exactness.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Quinoa, cooked. U.S. Department of Agriculture.