A 100 g serving of quinoa has about 120 kcal, with 4.4 g of protein, 21.3 g of carbohydrate (2.8 g of that fibre) and 1.9 g of fat. The table below gives the full breakdown and the most common portion sizes.
| Nutrient | Per 100 g |
|---|---|
| Calories | 120 kcal |
| Protein | 4.4 g |
| Carbohydrate | 21.3 g |
| Fibre | 2.8 g |
| Sugars | 0.9 g |
| Fat | 1.9 g |
| Saturated fat | 0.2 g |
| Sodium | 7 mg |
| Cholesterol | 0 mg |
| Portion | Weight | Calories |
|---|---|---|
| cup | 185 g | 222 kcal |
To see how quinoa affects a whole dish, drop it into the recipe calorie calculator with the rest of your ingredients — it totals calories, protein, carbs and net carbs for the recipe, per serving and per 100 g. The methodology shows the exact arithmetic.
About 120 kcal per 100 g. Portion calories depend on how much you use — see the portions table above for common amounts.
Quinoa has roughly 4.4 g of protein per 100 g.
Its net carbs are about 18.5 g per 100 g (total carbs 21.3 g minus 2.8 g fibre). Whether it fits your day depends on portion size and your carb target.
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