Calories in dry quinoa.
368 kcal per 100 g.
Quinoa, uncooked · SR Legacy (2018-04) · USDA FDC 168874
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 368 kcal | 368 kcal |
| Protein | 14.1 g | 14.1 g |
| Carbohydrates | 64.2 g | 64.2 g |
| Fat | 6.07 g | 6.07 g |
| Fibre | 7 g | 7 g |
| Sugars | Unknown | Unknown |
| Saturated fat | 0.71 g | 0.71 g |
| Sodium | 5 mg | 5 mg |
| Salt (calculated from sodium) | 0.01 g | 0.01 g |
| Vitamin A (RAE) | 1 ug | 1 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 2.44 mg | 2.44 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | Unknown | Unknown |
| Thiamin | 0.36 mg | 0.36 mg |
| Riboflavin | 0.32 mg | 0.32 mg |
| Niacin | 1.52 mg | 1.52 mg |
| Vitamin B6 | 0.49 mg | 0.49 mg |
| Folate, total | 184 ug | 184 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 563 mg | 563 mg |
| Calcium | 47 mg | 47 mg |
| Phosphorus | 457 mg | 457 mg |
| Magnesium | 197 mg | 197 mg |
| Iron | 4.57 mg | 4.57 mg |
| Zinc | 3.1 mg | 3.1 mg |
| Selenium | 8.5 ug | 8.5 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.59 mg | 0.59 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
Dry quinoa is 368 kcal per 100 g; cooked it is about 120, because it absorbs roughly two to three times its weight in water. A cup dry (170 g, 626 kcal) becomes about three cups cooked. Rinsing before cooking removes bitter saponins, not calories. Toasting the dry grain first changes flavour and nothing else.
Logging this food
Weigh dry before cooking if you can — a 60 g dry portion (221 kcal) is a generous side. If you are logging from the plate, use the cooked row and the cooked weight; one cup of cooked quinoa is around 220 kcal. Pre-cooked pouches are cooked weight.
Swaps and alternatives
Cooked quinoa (about 120 kcal per 100 g) sits just under cooked white rice (130) and well under dry-weight comparisons that make it look heavy; its advantage is 4 g of protein per 100 g cooked against rice's 2.7. Bulgur and couscous land in the same band. Cauliflower rice is the swap that removes calories, at about 25.