Calories in Quinoa, cooked
Per 1 cup, 185 g
Quinoa, cooked has 222 calories per 1 cup, 185 g. That is about 11% of a 2,000-calorie day. The same serving provides 8.1 g of protein, 39.0 g of carbohydrate, 3.6 g of fat and 5.2 g of fibre. Per 100 g, that works out at 120 calories and 4.4 g of protein. Against the thresholds EU food labelling uses, it qualifies as a source of protein, low in fat and low energy density. One of the few plant staples with all the essential amino acids in useful amounts.
Calories and macros
| Per 1 cup, 185 g | Serving | Per 100 g | % of daily intake |
|---|---|---|---|
| Calories | 222 kcal | 120 kcal | 11% |
| Protein | 8.1 g | 4.4 g | 16% |
| Carbohydrate | 39.0 g | 21.1 g | 15% |
| Fat | 3.6 g | 1.9 g | 5% |
| Fibre | 5.2 g | 2.8 g | 17% |
Daily intake percentages use the EU reference intakes an average adult label is based on: 2,000 kcal, 50 g protein, 260 g carbohydrate, 70 g fat, 30 g fibre.
What this is good for
These are the nutrition claims this food would qualify for under EU labelling rules — thresholds, not opinions.
Worth knowing
Figures are for a typical example and will vary by brand, ripeness and how it was cooked. For a target of your own, run the calorie calculator or take the short quiz. To log this without doing the arithmetic, Joules is free.
Figures last reviewed 29 August 2026.
Common questions about quinoa, cooked
How many calories are in quinoa, cooked?
Quinoa, cooked has 222 calories per 1 cup, 185 g, which is about 11% of a 2,000-calorie day.
How many calories are in 100 g of quinoa, cooked?
100 g of quinoa, cooked contains 120 calories.
How much protein is in quinoa, cooked?
One serving of 1 cup, 185 g provides 8.1 g of protein — 4.4 g per 100 g, or 16% of the 50 g daily reference intake.
How many carbs are in quinoa, cooked?
One serving of 1 cup, 185 g contains 39.0 g of carbohydrate, of which 5.2 g is fibre.
What is quinoa, cooked a good source of?
Measured against EU food labelling thresholds, quinoa, cooked qualifies as a source of protein, low in fat and low energy density. At least 12% of its calories come from protein. Under 3 g of fat per 100 g. Under 120 calories per 100 g, so a filling portion stays affordable.