Calories in cooked quinoa.
120 kcal per 100 g.
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.
Quinoa, cooked · SR Legacy (2018-04) · USDA FDC 168917
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 120 kcal | 120 kcal |
| Protein | 4.4 g | 4.4 g |
| Carbohydrates | 21.3 g | 21.3 g |
| Fat | 1.92 g | 1.92 g |
| Fibre | 2.8 g | 2.8 g |
| Sugars | 0.87 g | 0.87 g |
| Saturated fat | 0.23 g | 0.23 g |
| Sodium | 7 mg | 7 mg |
| Salt (calculated from sodium) | 0.02 g | 0.02 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.63 mg | 0.63 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.11 mg | 0.11 mg |
| Riboflavin | 0.11 mg | 0.11 mg |
| Niacin | 0.41 mg | 0.41 mg |
| Vitamin B6 | 0.12 mg | 0.12 mg |
| Folate, total | 42 ug | 42 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 172 mg | 172 mg |
| Calcium | 17 mg | 17 mg |
| Phosphorus | 152 mg | 152 mg |
| Magnesium | 64 mg | 64 mg |
| Iron | 1.49 mg | 1.49 mg |
| Zinc | 1.09 mg | 1.09 mg |
| Selenium | 2.8 ug | 2.8 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.19 mg | 0.19 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Cooked quinoa is 120 kcal per 100 g, down from 368 dry, because it takes up about twice its weight in water. That makes it the lightest cooked grain in this family — below cooked pasta at 158 and cooked white rice at 130 — while carrying 4.4 g of protein per 100 g, which is more than either. The oil and stock a quinoa recipe usually calls for are on top of this row.
Logging this food
A cup of cooked quinoa is 185 g and 222 kcal. Weigh the state you have: 100 g dry becomes roughly 300 g cooked, so a dry-weight log against this row would understate a portion by two thirds. Quinoa is usually cooked in a batch and portioned cold, which makes weighing the cooked grain both easy and the more accurate option.
Swaps and alternatives
Cooked white rice is 130 kcal per 100 g and cooked pasta 158, so quinoa is the lightest of the three and roughly doubles the protein of rice. It is not a low-calorie food in absolute terms — a generous bowl is still 300 kcal — but among grains it is the one that gives most back per calorie.