Polenta vs Quinoa: Calories and Nutrition Compared (2026)

Quinoa is higher in protein at 4.4 g compared to polenta's 2 g. However, polenta is lower in calories with 85 calories versus quinoa's 120 calories.

Polenta and quinoa are both popular grain alternatives, each with unique nutritional benefits. This comparison highlights their calorie counts, protein levels, and other key nutrients.

What Is the Difference Between Polenta and Quinoa?

Polenta is a dish made from ground cornmeal, often served as a creamy porridge or allowed to set and sliced. It is a staple in Italian cuisine. Quinoa is a seed that is cooked and consumed like a grain, known for its high protein content and gluten-free properties. It is often used in salads and bowls.

Polenta vs Quinoa: Nutrition Side by Side

The following table presents a side-by-side comparison of polenta and quinoa, highlighting their nutritional values.

Nutrient (per 100 g)	Polenta (cooked)	Quinoa (cooked)
Calories	85 kcal	120 kcal
Protein	2 g	4.4 g
Carbs	18 g	21.3 g
Sugar	0.3 g	0.9 g
Fat	0.4 g	1.9 g
Fiber	1 g	2.8 g
Sodium	250 mg	7 mg

Which Is Better, Polenta or Quinoa?

For weight loss: Polenta is lower in calories at 85 calories, while quinoa contains 120 calories per 100 g.

For muscle and protein: Quinoa provides more protein at 4.4 g compared to polenta's 2 g per 100 g.

For low-carb or low-sugar: Polenta has 18 g of carbs and 0.3 g of sugar, while quinoa has 21.3 g of carbs and 0.9 g of sugar.

How to Track Polenta and Quinoa Accurately

Portion sizes and macronutrient content can often be misjudged, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g: Polenta from Open Food Facts (aggregated plain entries), Quinoa from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Quinoa has 4.4 g of protein, while polenta has 2 g of protein per 100 g.

Which has fewer calories?

Polenta has 85 calories, whereas quinoa has 120 calories per 100 g.

What is the fiber content in each?

Polenta contains 1 g of fiber, while quinoa has 2.8 g of fiber per 100 g.

How much fat is in polenta and quinoa?

Polenta has 0.4 g of fat, while quinoa has 1.9 g of fat per 100 g.

What are the carbohydrate levels in each?

Polenta has 18 g of carbs, while quinoa has 21.3 g of carbs per 100 g.

What is the sodium content in each?

Polenta contains 250 mg of sodium, while quinoa has 7 mg of sodium per 100 g.

Key Takeaways

• Polenta: 85 calories per 100 g.
• Quinoa: 120 calories per 100 g.
• Polenta: 2 g of protein per 100 g.
• Quinoa: 4.4 g of protein per 100 g.
• Polenta: 1 g of fiber per 100 g.
• Quinoa: 2.8 g of fiber per 100 g.