Quinoa: Calories and Nutrition Analyse

Quinoa: calories, protein, carbs and fat in 100g, ounce, handful, tablespoon and more

Rating: 4.5 on 106 votes.
Marcin PiotrowiczMarcin Piotrowicz

How many calories in quinoa?

Quinoa - calories, kcal

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

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 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 (and per ounce)

Calories368kcal/100g(104 kcal/oz)
Protein14.1g/100g(4 g/oz)
Carbs Total64.2g/100g(18.2 g/oz)
Fat6.1g/100g(1.7 g/oz)
per 100 gper ounce
Calories368 ~ 104.3
Carbs Total64.16 g~ 18.2 g
Dietary fiber7 g~ 2 g
Fat6.07 g~ 1.7 g
Protein14.12 g~ 4 g

How many calories in handful, tablespoon, cup or half cup 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, cup or half cup of quinoa.

  • 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
  • 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.

Quinoa - caloies, wieght

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

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

Interesting charts - compare quinoa with other seeds

When you look at charts below you will see how quinoa looks like in comparsion to other products from its category. When you click on selected product you will se detailed comparsion.

Pumpkin seeds (6) more...Pepitas (6) more...Amaranth (6.7) more...Quinoa (7) more...Sunflower Seeds (8.6) more...Sesame seeds (11.8) more...Poppy seed (19.5) more...Linseed (27.3) more...Flaxseed (27.3) more...Chia seeds (34.4) more...
Fiber in Quinoa Based On Seeds Category
Quinoa (6.07) more...Amaranth (8) more...Chia seeds (30.74) more...Poppy seed (41.56) more...Linseed (42.16) more...Flaxseed (42.16) more...Pumpkin seeds (49.05) more...Pepitas (49.05) more...Sesame seeds (49.67) more...Sunflower Seeds (51.46) more...
Fat in Quinoa Based On Seeds Category
Quinoa (4.57) more...Sunflower Seeds (5.25) more...Linseed (5.73) more...Flaxseed (5.73) more...Amaranth (7.6) more...Chia seeds (7.72) more...Pumpkin seeds (8.82) more...Pepitas (8.82) more...Poppy seed (9.76) more...Sesame seeds (14.55) more...
Iron in Quinoa Based On Seeds Category
Quinoa (197) more...Amaranth (248) more...Sunflower Seeds (325) more...Chia seeds (335) more...Poppy seed (347) more...Sesame seeds (351) more...Linseed (392) more...Flaxseed (392) more...Pumpkin seeds (592) more...Pepitas (592) more...
Magnesium in Quinoa Based On Seeds Category
Quinoa (457) more...Amaranth (557) more...Sesame seeds (629) more...Sunflower Seeds (660) more...Chia seeds (860) more...Poppy seed (870) more...Pumpkin seeds (1233) more...
Phosphorus in Quinoa Based On Seeds Category
Chia seeds (407) more...Sesame seeds (468) more...Amaranth (508) more...Quinoa (563) more...Sunflower Seeds (645) more...Poppy seed (719) more...Pumpkin seeds (809) more...Pepitas (809) more...Linseed (813) more...Flaxseed (813) more...
Potassium in Quinoa Based On Seeds Category
Quinoa (14.12) more...Chia seeds (16.54) more...Amaranth (17) more...Sesame seeds (17.73) more...Poppy seed (17.99) more...Flaxseed (18.29) more...Linseed (18.3) more...Sunflower Seeds (20.78) more...Pumpkin seeds (30.23) more...Pepitas (30.23) more...
Protein in Quinoa Based On Seeds Category
Amaranth (0.01) more...Quinoa (5) more...Pumpkin seeds (7) more...Pepitas (7) more...Sunflower Seeds (9) more...Sesame seeds (11) more...Chia seeds (16) more...Poppy seed (26) more...Linseed (30) more...Flaxseed (30) more...
Sodium in Quinoa Based On Seeds Category
Pumpkin seeds (0.273) more...Pepitas (0.273) more...Quinoa (0.36) more...Chia seeds (0.62) more...Sesame seeds (0.791) more...Poppy seed (0.854) more...Sunflower Seeds (1.48) more...Linseed (1.64) more...Flaxseed (1.644) more...
Vitamin B1 in Quinoa Based On Seeds Category
Poppy seed (0.1) more...Pumpkin seeds (0.153) more...Pepitas (0.153) more...Linseed (0.161) more...Flaxseed (0.161) more...Chia seeds (0.17) more...Sesame seeds (0.247) more...Quinoa (0.318) more...Sunflower Seeds (0.355) more...
Vitamin B2 in Quinoa Based On Seeds Category
Poppy seed (0.896) more...Quinoa (1.52) more...Linseed (3.08) more...Flaxseed (3.08) more...Sesame seeds (4.515) more...Pumpkin seeds (4.987) more...Pepitas (4.987) more...Sunflower Seeds (8.335) more...Chia seeds (8.83) more...
Vitamin B3 (Niacin) in Quinoa Based On Seeds Category
Pepitas (0.058) more...Flaxseed (0.087) more...Chia seeds (49) more...Pumpkin seeds (58) more...Poppy seed (82) more...Linseed (87) more...Sesame seeds (97) more...Quinoa (184) more...Sunflower Seeds (227) more...
Vitamin B9 (Folic Acid) in Quinoa Based On Seeds Category
Sesame seeds (0.25) more...Flaxseed (0.31) more...Chia seeds (0.5) more...Poppy seed (1.77) more...Pepitas (2.18) more...Quinoa (2.44) more...Linseed (19.95) more...Pumpkin seeds (35.1) more...Sunflower Seeds (35.17) more...
Vitamin E in Quinoa Based On Seeds Category
Amaranth (2.9) more...Quinoa (3.1) more...Linseed (4.34) more...Chia seeds (4.58) more...Sunflower Seeds (5) more...Sesame seeds (7.75) more...Pumpkin seeds (7.81) more...Poppy seed (7.9) more...
Zinc in Quinoa Based On Seeds Category
Pumpkin seeds (10.71) more...Pepitas (10.71) more...Sunflower Seeds (20) more...Sesame seeds (23.45) more...Poppy seed (28.13) more...Linseed (28.8) more...Flaxseed (28.88) more...Chia seeds (42.12) more...Quinoa (64.16) more...Amaranth (67) more...
Carbohydrates in Quinoa Based On Seeds Category
Quinoa (368) more...Amaranth (409) more...Chia seeds (486) more...Poppy seed (525) more...Linseed (534) more...Flaxseed (534) more...Pumpkin seeds (559) more...Pepitas (559) more...Sesame seeds (573) more...Sunflower Seeds (584) more...
Calories in Quinoa Based On Seeds Category
Pumpkin seeds (46) more...Pepitas (46) more...Quinoa (47) more...Sunflower Seeds (78) more...Amaranth (159) more...Linseed (255) more...Flaxseed (255) more...Chia seeds (631) more...Sesame seeds (975) more...Poppy seed (1438) more...
Calcium in Quinoa Based On Seeds Category
Sesame seeds (9) more...Quinoa (14) more...Pumpkin seeds (16) more...Pepitas (16) more...Sunflower Seeds (50) more...Chia seeds (54) more...
Vitamin A in Quinoa Based On Seeds Category
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy eating and living style promoter

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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