How many calories are in a standard 1/2 cup cooked (93g) of quinoa (cooked)?

A standard 1/2 cup cooked (93g) (93g) of quinoa (cooked) contains 112 calories, with 4.1g protein, 19.8g carbs, and 1.8g fat according to USDA FoodData Central (FDC ID: 168917).

Is quinoa (cooked) good for a weight loss calorie deficit?

Cooked Andean pseudocereal. One of the few plant grains that is a complete protein containing all nine essential amino acids. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

grainsUSDA FDC ID: 168917(Chenopodium quinoa)

Quinoa (Cooked) Calories & Nutrition Facts

Q: What is the calorie density of quinoa (cooked) per 100g?

Per 100 grams, quinoa (cooked) provides 120 kcal, 4.4g protein, 21.3g carbohydrates, and 2.8g dietary fiber.

Quick Answer: A standard 1/2 cup cooked (93g) of quinoa (cooked) contains 112 calories. Per 100 grams, quinoa (cooked) provides 120 kcal, 4.4g protein, 21.3g carbohydrates, and 1.9g fat based on verified USDA FoodData Central records.

Cooked Andean pseudocereal. One of the few plant grains that is a complete protein containing all nine essential amino acids. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

120kcal

per 100 grams cooked (100g)

Protein

4.4g

15% of energy

Carbohydrates

21.3g

71% of energy

Total Fat

1.9g

14% of energy

Serving: 100 grams cooked (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories120 kcal

Total Fat1.9 g

Sodium7 mg

Potassium172 mg

Total Carbohydrate21.3 g

Dietary Fiber2.8 g

Total Sugars0.9 g

Protein4.4 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Boiled in water	120 kcal	4.4g	21.3g	1.9g	Fluffy grain state

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Quinoa (Cooked) vs White Rice

View White Rice →

Quinoa has 63% more protein (4.4g vs 2.7g) and 7x more dietary fiber (2.8g vs 0.4g) per 100g than white rice.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 168917)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related grains Foods

White Rice (Cooked)130 kcal / 100g Brown Rice (Cooked)112 kcal / 100g Oats (Rolled, Dry)389 kcal / 100g Black Beans (Cooked)132 kcal / 100g

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