Quinoa: Calories and Nutrition Analysis

Quinoa - calories, kcal

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).

Scroll down for details and nutrition tables.

Nutrition Facts

Quinoa
Serving size:
handful of quinoa (35 g)  change
handful (35g)tablespoon (15g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Calories
129
% Daily Value
Total Fat 2.12g
3%
Cholesterol 0mg
0%
Sodium 1.75mg
0%
Total Carbohydrates 22.46g
8%
Dietary Fiber 2.45g
9%
Protein 4.94g
10%
Calcium 16.45mg
1%
Iron 1.6mg
9%
Potassium 197.05mg
4%
* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
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Source of calories in quinoa
70% CARBS
15% PROTEIN
15% FAT

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:

  • 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

Take a quick look at the tables below for detailed information about quinoa nutrition.

handful of quinoa (35 g) has 129 kcal. For burning these calories you have to:
Bike18 min.Bike
Horse ride24 min.Horse ride
Play tennis13 min.Tennis
Run13 min.Run
Swim15 min.Swim
Calories in Quinoa Compared with Others in Seeds Category

100g of Quinoa

Nutrition

  • Calories368
  • Carbs Total64.16 g
  • Dietary fiber7 g
  • Fat6.07 g
  • Protein14.12 g

Vitamins

  • Vit A14 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 E2.44 mg

Minerals

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

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Quinoa - caloies, wieght

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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.

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