Quinoa Nutrition Facts: Calories, Macros & Health Benefits

Summary: One cup cooked (185g) of quinoa contains 222 calories, 8.1g protein, 39.4g carbs, and 3.5g fat. Quinoa is a good source of iron, magnesium, zinc.

How Many Calories Are in Quinoa?

One cup cooked (185g) of quinoa contains 222 calories. Here’s the complete nutrition breakdown:

Quinoa Nutrition Facts

Is Quinoa Good for You?

Yes, quinoa is a highly nutritious grain that supports overall health. One cup of cooked quinoa provides 8.1g of protein (16% DV), 5.2g of fiber (18% DV), and significant magnesium (28% DV)—making it excellent for muscle maintenance, digestive health, and heart function.

Key Health Benefits of Quinoa

• Complete Protein Source – Quinoa contains all nine essential amino acids, with 8.1g of protein per cooked cup. This makes it an exceptional plant-based protein choice for vegetarians and vegans looking to meet their daily protein needs.

• High in Fiber for Gut Health – Each cooked cup delivers 5.2g of fiber (18% DV), supporting digestive health and feeding beneficial gut bacteria. This fiber content promotes satiety and stable blood sugar levels throughout the day.

• Rich in Magnesium and Minerals – Quinoa provides 118.4mg of magnesium (28% DV) and 2.0mg of zinc (18% DV), nutrients essential for muscle function, immune response, and inflammatory regulation. It also contains 2.8mg of iron (15% DV), supporting oxygen transport in the blood.

• Heart-Healthy Fat Profile – With only 3.5g total fat per cup and just 0.37g of saturated fat, quinoa is low in harmful fats while remaining heart-friendly. Its low sodium content (12.9mg) further supports cardiovascular health.

• Supports Weight Management – At 222 calories per cooked cup with a moderate glycemic index of 53, quinoa provides sustained energy without rapid blood sugar spikes, helping with appetite control and weight loss efforts.

Quinoa vs Brown Rice

Quinoa and brown rice are both nutritious whole grains, but quinoa edges ahead in protein content and amino acid completeness. Brown rice offers more carbohydrates, while quinoa provides higher protein and fiber per serving, making it superior for muscle building and digestive health.

Frequently Asked Questions

How many calories are in quinoa?

One cup of cooked quinoa contains 222 calories, making it a moderate-calorie grain suitable for most diets and weight management plans.

Is quinoa good for weight loss?

Yes, quinoa supports weight loss due to its high fiber content (5.2g per cup) and complete protein (8.1g), both of which increase satiety and reduce overall calorie intake throughout the day.

Is quinoa gluten-free?

Yes, quinoa is naturally gluten-free and is a safe grain choice for people with celiac disease or gluten sensitivity, making it an excellent alternative to wheat and other gluten-containing grains.

What is quinoa’s glycemic index?

Quinoa has a glycemic index of 53, classified as moderate. This means it causes a gradual rise in blood sugar rather than a rapid spike, making it suitable for blood sugar management.

Is quinoa a complete protein?

Yes, quinoa is one of the few plant-based complete proteins, containing all nine essential amino acids. With 8.1g of protein per cooked cup, it’s an excellent protein source for vegetarians, vegans, and omnivores alike.

How to Track Quinoa Nutrition with Gram

The Gram app makes it easy to monitor your quinoa intake and nutritional goals. Using AI-powered food recognition, simply photograph your quinoa dish and the app instantly breaks down its complete nutrient profile—from calories and macronutrients to micronutrients like magnesium and iron. This detailed tracking helps you understand exactly how quinoa contributes to your daily nutrition targets.

Nutrition data sourced from USDA FoodData Central. Track quinoa and thousands of other foods with the Gram app.