Grains & Starches
Quinoa nutrition facts
A 1 undetermined cup (185 g) serving of quinoa provides 222 calories, 8 g protein, 39 g carbohydrate, and 4 g fat — about 15% of its calories from protein, 71% from carbohydrate, and 14% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (185 g)
- Vitamin E
- 1.17 mg
- Thiamin (B1)
- 0.20 mg
- Riboflavin (B2)
- 0.20 mg
- Niacin (B3)
- 0.76 mg
- Vitamin B6
- 0.23 mg
- Folate (DFE)
- 77.7 mcg
- Magnesium
- 118 mg
- Phosphorus
- 281 mg
- Zinc
- 2.02 mg
- Copper
- 0.36 mg
- Manganese
- 1.17 mg
- Selenium
- 5.18 mcg
Nutrition highlights
Per 1 undetermined cup (185 g), quinoa is an excellent source of Manganese, Copper, Magnesium, and Phosphorus and a good source of Dietary Fiber, Folate, Zinc, Protein, Thiamin, Riboflavin, Iron, and Vitamin B6.
% of the FDA Daily Value per 1 undetermined cup (185 g) serving.
Key metrics
Nutrient density
Per 100 kcal, quinoa delivers about 6% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More magnesium than 84% of foods · 83% of grains & starches
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to quinoa by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like quinoa are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in quinoa?
- A 1 undetermined cup (185 g) serving of quinoa has about 222 calories. Per 100 g, it has 120 calories — a moderate calorie density.
- How much protein is in quinoa?
- Quinoa provides about 8 g of protein per 1 undetermined cup (185 g) serving, which is 16% of the Daily Value — a good source.
- What are the macros in quinoa?
- Per serving, quinoa has roughly 8 g protein, 39 g carbohydrate, and 4 g fat. By calories, that is 15% protein, 71% carbohydrate, and 14% fat.
- Is quinoa high in protein?
- Quinoa has a protein density of about 3.7 g per 100 kcal, and 15% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in quinoa?
- Per 1 undetermined cup (185 g), quinoa is a notable source of Manganese, Copper, Magnesium, Phosphorus, Folate, and Zinc. The label above lists the full micronutrient profile with % Daily Values.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 168917 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Quinoa Nutrition Facts.” https://www.nutrifactshub.com/foods/quinoa