At a glance
- 8.1 g protein and 222 calories per 1 cup (185 g).
- 3.7 g protein per 100 calories: #336 of 536 foods in our USDA list, #20 of 57 in grains & bread.
- 5.2 g fiber and 13 mg sodium per serving.
What is quinoa like to eat?
Quinoa is a small seed cooked and eaten like a grain, with a light, nutty flavor and fluffy texture. It goes into bowls, salads and soups, and it makes an easy base for a meal built around beans, eggs or fish.
How can you eat more quinoa?
Try this
Use as the base of a grain bowlMake a quinoa salad with beans and vegetablesCook in milk for a warm breakfast bowlStir into soupIs quinoa good on a GLP-1?
Well-cooked quinoa is soft and light, and a few spoonfuls mixed with broth or a mild sauce can be easy to eat. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does quinoa compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Quinoa | 1 cup | 8.1 g | 222 | 3.7 g |
| Oats | 1/2 cup | 5.4 g | 152 | 3.6 g |
| Lentils | 1 cup | 17.8 g | 230 | 7.8 g |
| Black beans | 1/2 cup | 5.9 g | 98 | 6 g |
Close to quinoa per calorie: bagel (4 g), almonds (3.7 g), almond milk (3.7 g), pistachios (3.7 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Rinse quinoa before cooking unless the package says it is pre-rinsed, since the natural coating can taste bitter.
What's the full nutrition for quinoa?
| Nutrient | Per 1 cup (185 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 222 | 120 | |
| Protein | 8.1 g | 4.4 g | 16% |
| Fat | 3.5 g | 1.9 g | |
| Saturated fat | 0.4 g | 0.2 g | 2% |
| Carbohydrate | 39.4 g | 21.3 g | |
| Fiber | 5.2 g | 2.8 g | 19% |
| Sugar | 1.7 g | 0.9 g | |
| Sodium | 13 mg | 7 mg | 1% |
| Calcium | 31 mg | 17 mg | 2% |
| Iron | 2.8 mg | 1.49 mg | 16% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Quinoa, cooked". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
