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Grains and bread

Cooked quinoa

A typical 150 g (5.5 oz, about 3/4 cup) serving of cooked quinoa has about 180 kcal and 4.2 g of fiber, from 120 kcal per 100 g.

Last reviewed: By USDA description: Quinoa, cooked

  • 120 kcalCalories per 100 g
  • 4.4 gProtein per 100 g
  • 2.8 gFiber per 100 g
  • Estimated satiety: 4 out of 5

Nutrition facts

A typical 150 g (5.5 oz, about 3/4 cup) serving provides about 180 kcal, 6.6 g of protein, and 4.2 g of fiber.

Values for cooked quinoa per 100 g (3.5 oz) and per typical serving of 150 g (5.5 oz, about 3/4 cup).
NutrientPer 100 g (3.5 oz)Per serving (150 g (5.5 oz))
Calories120 kcal180 kcal
Protein4.4 g6.6 g
Carbohydrates21.3 g32 g
of which sugars0.9 g1.3 g
Fiber2.8 g4.2 g
Fat1.9 g2.9 g
of which saturated0.2 g0.3 g
Water71.6 g107.4 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Low energy density; moderate fiber per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

Frequently asked questions about cooked quinoa

How much protein is in a 150 g (5.5 oz) serving of cooked quinoa?

100 g (3.5 oz) of cooked quinoa has 4.4 g of protein. A typical 150 g (5.5 oz) serving has about 6.6 g of protein. That is 3.7 g of protein per 100 kcal.

How many calories does a 150 g (5.5 oz) serving of cooked quinoa have?

100 g (3.5 oz) of cooked quinoa has 120 kcal. A typical 150 g (5.5 oz) serving has about 180 kcal. That is a low energy density.

Does cooked quinoa have fiber?

100 g (3.5 oz) of cooked quinoa has 2.8 g of fiber. A typical 150 g (5.5 oz) serving has about 4.2 g of fiber.

Is cooked quinoa filling?

Yes, fairly filling for the calories it provides: our estimated satiety score is 4 out of 5. It is based on: low energy density; moderate fiber per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

What counts as a normal serving of cooked quinoa?

We use 150 g (5.5 oz) as a typical serving, about 3/4 cup. That amount provides about 180 kcal, 6.6 g of protein, and 4.2 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Quinoa, cooked (FDC ID 168917). U.S. Department of Agriculture, Agricultural Research Service. accessed .