How much protein is in cooked quinoa?

Cooked quinoa has 4.4 g of protein per 100 g and 8.1 g per 1 cup (185 g). That is 3.7 g of protein per 100 kcal — a modest protein contribution.

Should oats, quinoa and pasta be weighed raw or cooked?

Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

All foods

Oats, quinoa and pastaUSDA SR LegacyFDC 168917

Calories in cooked quinoa

USDA FoodData Central record for “Quinoa, cooked” — per 100 g, per every USDA serving size, and next to the other oats, quinoa and pasta rows.

The short answer

Cooked quinoa: 120 kcal per 100 g. 1 cup (185 g) is 222 kcal with 8.1 g of protein. Source: USDA FoodData Central record 168917, "Quinoa, cooked".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	120 kcal	100%
Protein	4.4 g	15%
Fat	1.9 g	14%
Carbohydrate	21.3 g	71%

Cooked quinoa is 120 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 15% comes from protein, 14% from fat and 71% from carbohydrate. That works out to 3.7 g of protein per 100 kcal — a modest protein contribution.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	120	4.4 g	1.9 g	21.3 g
1 cup	185 g	222	8.1 g	3.5 g	39.4 g

Compared with other oats, quinoa and pasta

Food	kcal / 100 g	Protein / 100 g	Per serving
Dry oats	379	13.2 g	102 kcal · 0.33 cup
Dry quinoa	368	14.1 g	626 kcal · 1 cup
Cooked quinoa	120	4.4 g	222 kcal · 1 cup
Dry pasta	371	13 g	211 kcal · 2 oz
Cooked pasta	158	5.8 g	196 kcal · 1 cup spaghetti not packed

The oats, quinoa and pasta rows exist in more than one state because water moves during cooking: this is the cooked row. Weigh the food in the state you log and pick the row that matches — the calories don’t change in the pan, the grams do. The mechanics are in cooked vs raw weights.

Worth knowing

Cooked quinoa lands a little below cooked white rice per 100 g and brings noticeably more protein (4.4 g vs 2.7 g per 100 g). It absorbs about the same amount of water as rice, so the same raw-vs-cooked logging rule applies.

Other tables in cereal grains and pasta

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Calories in cooked white rice130 kcal / 100 g

Questions about cooked quinoa

How many calories are in cooked quinoa?: Cooked quinoa: 120 kcal per 100 g. 1 cup (185 g) is 222 kcal with 8.1 g of protein. Source: USDA FoodData Central record 168917, "Quinoa, cooked".
How much protein is in cooked quinoa?: Cooked quinoa has 4.4 g of protein per 100 g and 8.1 g per 1 cup (185 g). That is 3.7 g of protein per 100 kcal — a modest protein contribution.
Should oats, quinoa and pasta be weighed raw or cooked?: Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

How calorie.one logs it

Type “cooked quinoa” into calorie.one and the app matches this exact record — “Quinoa, cooked” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read Calories in rice: white, brown, cooked and dry.