Quinoa: Calories and Nutrition Analyse



How many calories in quinoa?

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).

Quinoa - calories, kcal

Scroll down for details and nutrition tables.

To visualize how much 129 kcal actually 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

Take a look at tables below to see details about quinoa nutrition.

Calories in Quinoa Based On Seeds Category

See all nutrition data of quinoa on charts.

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)

Calories And Nutrition in Handful of Quinoa (35 G), 100g and Ounce

per 100 gper ouncehandful of quinoa (35 g)
Calories368 104.33 128.8
Carbs Total64.16 g18.19 g22.5 g
Dietary fiber7 g1.98 g2.5 g
Fat6.07 g1.72 g2.1 g
Protein14.12 g4 g4.9 g

quinoa - vitamins per 100g

  • 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

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

How many calories in 1, 2, 3 or 5 quinoa seeds?

As I wrote before handful of quinoa (35 g) has 129 calories. It is easy to count that two quinoa seeds have about 258 calories and three quinoa seeds have about 387 calories. In table below you can also see calories amount for four and five 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
  • Half of medium size quinoa64.5 kcal
  • Small size quinoa (28g)103.2 kcal
  • Big size quinoa (46g)167.7 kcal
  • Two medium size quinoa seeds258 kcal
  • Three medium size quinoa seeds387 kcal
  • Four medium size quinoa seeds516 kcal
  • Five medium size quinoa seeds645 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

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.

Fiber in Quinoa Based On Seeds Category
Fat in Quinoa Based On Seeds Category
Iron in Quinoa Based On Seeds Category
Magnesium in Quinoa Based On Seeds Category
Phosphorus in Quinoa Based On Seeds Category
Potassium in Quinoa Based On Seeds Category
Protein in Quinoa Based On Seeds Category
Sodium in Quinoa Based On Seeds Category
Vitamin B1 in Quinoa Based On Seeds Category
Vitamin B2 in Quinoa Based On Seeds Category
Vitamin B3 (Niacin) in Quinoa Based On Seeds Category
Vitamin B9 (Folic Acid) in Quinoa Based On Seeds Category
Vitamin E in Quinoa Based On Seeds Category
Zinc in Quinoa Based On Seeds Category
Carbohydrates in Quinoa Based On Seeds Category
Calories in Quinoa Based On Seeds Category
Calcium in Quinoa Based On Seeds Category
Vitamin A in Quinoa Based On Seeds Category
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle 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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