Educational use only. Not medical or nutritional advice. Results are estimates. Consult a registered dietitian or healthcare provider for personalized guidance.
Quinoa calories and protein, why it’s a standout grain, and portion tips.
By The CalorieFig Editorial Team · independent editorial research project
Educational use only. Not medical or nutritional advice. Results are estimates. Consult a registered dietitian or healthcare provider for personalized guidance.
One cup of cooked quinoa (about 185 g) provides roughly 220 calories, 8 g of protein, and 5 g of fiber, per USDA FoodData Central. Quinoa is unusual among grains: it contains all nine essential amino acids, making it a "complete" plant protein. It’s energy-dense like other grains — measure a ½ cup cooked portion if you’re watching calories, and pair with vegetables and protein.
Key facts:
It has more protein and fiber; both fit a healthy plate.
Rinsing removes natural saponins that can taste bitter; most boxed quinoa is pre-rinsed.
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