Calories in Quinoa: Full Nutrition Breakdown

Quinoa is a nutrient-dense pseudocereal prized for being one of the few plant foods that provides all nine essential amino acids, making it a complete protein source. One cup of cooked quinoa delivers approximately 222 calories, 39 grams of carbs, 8 grams of protein, and 5 grams of fiber. It is also rich in magnesium, iron, and manganese.

Calories by serving size:

Quinoa comes in white, red, and black varieties, all with a similar nutritional profile. Its high protein quality and naturally gluten-free status have made it a popular choice among athletes, vegetarians, and anyone looking to boost the nutritional value of their meals.

Frequently Asked Questions (FAQ)

Is quinoa a complete protein?

Yes, quinoa is one of the rare plant foods that contains all nine essential amino acids in meaningful amounts, making it a complete protein. One cup of cooked quinoa provides about 8 grams of protein with a particularly strong lysine content, an amino acid often lacking in grains. This makes quinoa an especially valuable protein source for vegetarians and vegans.

How does quinoa compare to rice?

Quinoa has slightly more calories per cooked cup than white rice (222 versus 205) but delivers significantly more protein (8 g versus 4.3 g) and fiber (5.2 g versus 0.6 g). Quinoa also provides all essential amino acids while rice does not. Both are naturally gluten-free and serve as excellent bases for meals, but quinoa offers a more complete nutritional package.

Is quinoa actually a grain?

Technically, quinoa is not a true grain but a pseudocereal — it is the seed of a plant related to spinach and beets rather than a grass like wheat or rice. However, it is cooked and consumed like a grain, and nutritionally it functions much like one. This botanical distinction is largely academic for most people, but it explains why quinoa is naturally gluten-free.

How much fiber does quinoa have?

One cup of cooked quinoa provides approximately 5.2 grams of dietary fiber, which is about 18% of the daily recommended intake. This is significantly more fiber than white rice and comparable to brown rice. The fiber in quinoa includes both soluble and insoluble types, supporting both digestive health and steady blood sugar levels.

Is quinoa gluten-free?

Yes, quinoa is naturally gluten-free and is considered safe for people with celiac disease or gluten sensitivity. Because quinoa is a seed rather than a grass grain, it does not contain the gluten proteins found in wheat, barley, or rye. However, some brands may be processed in facilities that handle gluten-containing grains, so look for certified gluten-free labels if cross-contamination is a concern.