Quinoa calories
At 120 kcal per 100 g, quinoa gets 71% of its energy from carbs, 15% from protein and 14% from fat. One 185 g serving is about 222 kcal.
A serving covers about 11% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 200 to 244 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (185 g) |
|---|---|---|
| kcal | 120 | 222 |
| Protein, g | 4.4 | 8.1 |
| Fat, g | 1.9 | 3.5 |
| Carbs, g | 21.3 | 39.4 |
| Fiber, g | 2.8 | 5.2 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 92 g | 111 kcal | 100-122 | 3,500 |
| 1 · 185 g | 222 kcal | 200-244 | 6,900 |
| 1½ · 278 g | 333 kcal | 300-366 | 10,400 |
| 2 · 370 g | 444 kcal | 400-488 | 13,800 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 6,900 steps, or 54 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Bulgur | 83 | 151 kcal / 182 g | 3.1 g |
| Buckwheat | 92 | 155 kcal / 168 g | 3.4 g |
| Semolina porridge | 95 | 228 kcal / 240 g | 3.9 g |
| Couscous | 112 | 176 kcal / 157 g | 3.8 g |
| Millet porridge | 119 | 207 kcal / 174 g | 3.5 g |
| Quinoa | 120 | 222 kcal / 185 g | 4.4 g |
| Brown rice | 123 | 248 kcal / 202 g | 2.7 g |
| Pearl barley | 123 | 193 kcal / 157 g | 2.3 g |
| White rice | 130 | 205 kcal / 158 g | 2.7 g |
Lightest in this group per 100 g: Bulgur.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 168917 (Quinoa, cooked).
The ±10% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in quinoa?
Quinoa has about 120 kcal per 100 g. A typical 185 g serving is about 222 kcal, and realistically anywhere from 200 to 244 kcal depending on the recipe and portion.
How much protein is in quinoa?
4.4 g of protein per 100 g, or about 8.1 g in a 185 g serving.
Your plate isn't a lab sample
Snap your own quinoa and Kalorea estimates what's actually on your plate, with a range and macros.