Quinoa Nutrition Facts & Calories
Calories in quinoa
100g of quinoa contain about 368 calories (kcal).
Calories per:
ounce
| handful
| tablespoon
| cup
| half cup
For example, a handful of quinoa (35 g) contain about 129 calories.
This is about 6% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Quinoa key facts
The nutrients that matter most in nuts and seeds, per 100 g, compared with pumpkin seeds.
| Nutrient (per 100 g) | Quinoa | Pumpkin Seeds a common seed |
|---|---|---|
| Fat | 6.1 g | 49 g |
| Protein | 14 g | 30 g |
| Magnesium | 197 mg | 592 mg |
| Fiber | 7 g | 6 g |
- Quinoa has 31% fewer calories than the typical seed on this site (534 kcal per 100 g is the median of seeds).
Scroll down for details and nutrition tables.
Nutrition Facts
QuinoaServing size:
handful of quinoa (35 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
To visualize how much 129 kcal actually is, keep in mind that the calorie content of handful of quinoa is similar to that of, for example:
- 4 walnuts (33 kcal each)
- 1 tablespoon of peanut butter (118 kcal)
- 0.5 handful of almonds (232 kcal)
- 1.5 medium apples (96 kcal each)
Take a quick look at the tables below for detailed information about quinoa nutrition.
100g of Quinoa
Nutrition
- Calories 368
- Carbs Total 64.16 g
- Dietary fiber 7 g
- Fat 6.07 g
- Protein 14.12 g
Vitamins
- Vit A 14 IU
- Vit B1 (Thiamine) 0.36 mg
- Vit B2 (riboflavin) 0.318 mg
- Vit B3 (Niacin) 1.52 mg
- Vit B9 (Folic acid) 184 mcg
- Vit E 2.44 mg
Minerals
- Potassium 563 mg
- Phosphorus 457 mg
- Magnessium 197 mg
- Calcium 47 mg
- Sodium 5 mg
- Iron 4.57 mg
- Zink 3.1 mg
- Beta karoten 8 mcg
Per 100 g, Quinoa is an excellent source of magnesium (47% DV) and an excellent source of vitamin B9 (folate) (46% DV).
Magnesium takes part in hundreds of enzyme reactions, including energy production and muscle function. The FDA Daily Value is 420 mg.
How many calories are in quinoa seeds?
- Handful of quinoa seeds (35g)129 kcal
- Tablespoon of quinoa (15g)55 kcal
- Cup of quinoa (185g)681 kcal
- Half cup of quinoa (92.5g)340 kcal
- Ounce (oz) of quinoa104 kcal
Compare quinoa:
quinoa vs buckwheat, quinoa vs chia seeds, quinoa vs sesame, quinoa vs sunflower, quinoa vs chickpeas, quinoa vs flaxseed, quinoa vs cauliflower, quinoa vs garbanzo beans, quinoa vs lentil, quinoa vs red lentils, quinoa vs sweet potato, quinoa vs Jasmine rice, see all compares of quinoa.
Similar calories number have:
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
