Quinoa: Calories, Nutrition Facts, and Health Benefits (2026)

Quinoa provides 222 calories per 1 cup cooked (185 g), along with 8.1 g of protein and 5.2 g of fiber. It has a glycemic index of about 53, making it a moderate option for blood sugar management.

This page explores the nutritional profile of quinoa, including its calories, macronutrients, and health benefits. We will also discuss how quinoa fits into various dietary goals and how it compares to other grains.

Quinoa Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in quinoa per 1 cup cooked (185 g) and per 100 g serving.

Values are for 1 cup cooked (185 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	222	120	11%
Protein	8.1 g	4.4 g	16%
Carbohydrates	39.4 g	21.3 g	14%
Fiber	5.2 g	2.8 g	19%
Sugar	1.6 g	0.9 g	-
Fat	3.6 g	1.9 g	5%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	318 mg	172 mg	7%
Magnesium	118 mg	64 mg	28%
Iron	2.76 mg	1.49 mg	15%
Folate	78 mcg	42 mcg	19%

About 71% of quinoa calories come from carbohydrates, 15% from protein and 14% from fat.

Quinoa by Health Goal

The by-goal ratings section evaluates quinoa's suitability for different dietary objectives, such as weight loss and muscle gain.

Goal	Rating	Why
Weight loss	Fair	222 calories per serving with 5.2 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 18 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	5.2 g fiber per serving supports regularity
Heart health	Good	Potassium (318 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (8.1 g) than most plant foods

Quinoa and Blood Sugar

Glycemic index: 53. Glycemic load: 18 per serving.

Quinoa has a glycemic index of about 53 and a glycemic load of around 18 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Quinoa Compares to Other Grains

In the comparison table, quinoa is assessed against other common grains to highlight its unique nutritional benefits.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Quinoa	120	4.4	2.8	21.3
Brown Rice	123	2.7	1.6	25.6
Bulgur	83	3.1	4.5	18.6
Millet	119	3.5	1.3	23.7

Quinoa Myths, Checked

Quinoa is a grain , Misleading. It is a seed (a pseudocereal), cooked and eaten like a grain.

Quinoa is not a real protein source , False. Quinoa is a complete plant protein with all nine essential amino acids.

How to Track Quinoa

Grains swell as they cook, so a cup of cooked quinoa is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log quinoa accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of quinoa?

One cup of cooked quinoa contains 222 calories. This makes it a relatively calorie-dense food compared to some other grains.

Is quinoa good for weight loss?

Quinoa can be beneficial for weight loss due to its high fiber content, which is 5.2 g per cup. This fiber helps promote fullness and may reduce overall calorie intake.

Can people with diabetes eat quinoa?

People with diabetes can eat quinoa, as it has a glycemic index of about 53, indicating a moderate impact on blood sugar levels. Its fiber content also supports better blood sugar control.

How much protein is in quinoa?

Quinoa contains 8.1 g of protein per cup cooked. This makes it a good source of plant-based protein for those following vegetarian or vegan diets.

Is quinoa high in sugar?

Quinoa is low in sugar, with only 1.6 g per cup cooked. This makes it a suitable option for those monitoring their sugar intake.

Is quinoa a complete protein?

Yes, quinoa is considered a complete protein, providing all nine essential amino acids. This makes it an excellent choice for those seeking plant-based protein sources.

Key Takeaways

• Quinoa has 222 calories per 1 cup cooked (185 g).
• It contains 8.1 g of protein and 5.2 g of fiber.
• The glycemic index of quinoa is about 53.
• Quinoa provides 118 mg of magnesium per serving.
• It has 0 mg of vitamin C, contributing 0% of the daily value.
• Quinoa is a complete protein, containing all essential amino acids.