Quinoa: Calories and Nutrition Analyse

Quinoa: calories, protein, carbs and fat exact data

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Marcin PiotrowiczMarcin Piotrowicz

How many calories in quinoa?

Quinoa - caloies, wieghtScroll down to read more about calories in Quinoa

100g of quinoa has about 368 calories (kcal).
Calories per: ounce | handful | tablespoon | glass

To illustrate, handful of quinoa (35 g) has about 129 calories.

It is about 5% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

To visualize how much it actualy is, take in mind that calories amount from handful of quinoa is similar to calories amount from ie.:

  • 2 apples
  • 1.5 glasses of Coca Cola (220 ml glass)
  • 1 slice of cheese
  • 1 slice of bread
  • 1 glass of milk
  • 6.5 cubes of sugar

For burning such amount of calories you have to bike at least 18 minutes, swim for about 15 minutes or run for 13 minutes.

Quinoa: calories and nutrition per 100g


Calories and nutrition per ounce (oz)


Check compares of quinoa with other products from seeds category:

How many calories in handful, tablespoon or glass of quinoa seeds?

As I wrote before 100g has 368 calories. It is also easy to count how many calories will be in ie. handful, tablespoon or glass of quinoa.

  • Handful of quinoa seeds (35g)129 kcal
  • Tablespoon of quinoa (15g)55 kcal
  • Glass full of quinoa (180g)662 kcal
  • Ounce (oz) of quinoa104 kcal
  • 10g of quinoa37 kcal
  • 20g of quinoa74 kcal
  • 50g of quinoa184 kcal
  • 100g of quinoa368 kcal

Protein in quinoa

Quinoa has 14.12 g protein per 100g.
When you multiplay this value with weight of handful of quinoa (35 g) you can see that you will get about 4.9 g of protein.

Carbs in quinoa

Quinoa has 64.16 g carbohydrates per 100g.
In the same way as for protein we can calculate that handful of quinoa (35 g) has about 22.5 g of carbs.

Fat in quinoa

Quinoa has 6.07 g fat per 100g.
So it is easy to count that handful of quinoa (35 g) has about 2.1 g of fat.

handful of quinoa (35 g) has:

129kcalFor burning these calories you have to:
Bike18 min.Bike
Horse ride24 min.Horse ride
Play tennis13 min.Tennis
Run13 min.Run
Swim15 min.Swim
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quinoa - vitamins per 100g

  • Vitaminium A14 IU
  • Vitaminium B1 (Thiamine)0.36 mg
  • Vitaminium B2 (riboflavin)0.318 mg
  • Vitaminium B3 (Niacin)1.52 mg
  • Vitaminium B9 (Folic acid)184 mcg
  • Vitaminium E2.44 mg

Energy content of quinoa

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT

quinoa - minerals per 100g

  • Potassium563 mg
  • Phosphorus457 mg
  • Magnessium197 mg
  • Calcium47 mg
  • Sodium5 mg
  • Iron4.57 mg
  • Zink3.1 mg
  • Beta karoten8 mg

Does quinoa cause weight gain? How it affects your diet?

Number of calories in quinoa is low in comparsion to other products from seeds category. If you are on diet and you are looking for low-calorific seeds, quinoa seems to be a pretty good choice.

This is not many but you can easily find less calorific products. Less calories we can find in such seeds as .

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Promoter of a healthy eating and living style

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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