How much protein is in dry quinoa?

Dry quinoa has 14.1 g of protein per 100 g and 24 g per 1 cup (170 g). That is 3.8 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 dry 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 168874

Calories in dry quinoa

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

The short answer

Dry quinoa: 368 kcal per 100 g. 1 cup (170 g) is 626 kcal with 24 g of protein. Source: USDA FoodData Central record 168874, "Quinoa, uncooked".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	368 kcal	100%
Protein	14.1 g	15%
Fat	6.1 g	15%
Carbohydrate	64.2 g	70%

Dry quinoa is 368 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 15% comes from protein, 15% from fat and 70% from carbohydrate. That works out to 3.8 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	368	14.1 g	6.1 g	64.2 g
1 cup	170 g	626	24 g	10.4 g	109.1 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 dry 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.

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 dry quinoa

How many calories are in dry quinoa?: Dry quinoa: 368 kcal per 100 g. 1 cup (170 g) is 626 kcal with 24 g of protein. Source: USDA FoodData Central record 168874, "Quinoa, uncooked".
How much protein is in dry quinoa?: Dry quinoa has 14.1 g of protein per 100 g and 24 g per 1 cup (170 g). That is 3.8 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 dry 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 “dry quinoa” into calorie.one and the app matches this exact record — “Quinoa, uncooked” — 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.