Calories in Quinoa
100 g of Quinoa has about 120 calories. At the reference weight of 185 g, that is about 222 calories. Enter the amount you actually eat to calculate your portion.
Calories per 100 g
120 kcal
calories per 100 g
- Protein
- 4.4 g
- Fat
- 1.9 g
- Carbs
- 21.3 g
These are reference values. Ingredients and preparation can change the result.
Macros in QuinoaCalculate calories for your portion
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In your portion
222 kcal
- Protein
- 8.1 g
- Fat
- 3.5 g
- Carbs
- 39.4 g
How to calculate calories in Quinoa
Multiply the calories per 100 g by your portion weight, then divide by 100. For the reference 185 g portion, the calculation is:
120 × 185 ÷ 100 ≈ 222 kcal
Reference portion: cooked cup (185 g). This is an example amount, not a recommended portion. Weigh your food when possible: a cup, slice or piece can vary in size.
This entry describes a cooked portion. Use the weight after cooking; do not substitute the dry or raw weight.
Calories by portion size
| Portion | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 50 g | 60 kcal | 2.2 g | 1 g | 10.7 g |
| 100 g | 120 kcal | 4.4 g | 1.9 g | 21.3 g |
| 185 g | 222 kcal | 8.1 g | 3.5 g | 39.4 g |
| 200 g | 240 kcal | 8.8 g | 3.8 g | 42.6 g |
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How FoodWarz works →What changes the calories?
Oil, sauces, sugar, toppings, cooking method and portion weight can change quinoa calories quickly.
FAQ
How many calories are in a 185 g portion of Quinoa?
Using this reference entry, 185 g has about 222 calories. The calculator scales the per-100 g value; it does not identify your recipe or brand.
Can I use the same number for any cup, slice or piece?
No. Household measures and individual pieces can have different weights. Use the gram weight of the edible portion, or the serving weight printed on your package.
Is quinoa good for calorie tracking?
Yes, as long as you track portion size. The biggest source of error is usually weight, sauces, oil and mixed ingredients.
How Quinoa compares
Of the 6 other foods in this table, 1 has fewer calories per 100 g than Quinoa and 5 have more.
| Food | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Quinoa (this page) | 120 kcal | 4.4 g | 1.9 g | 21.3 g |
| BuckwheatFewest calories | 92 kcal | 3.4 g | 0.6 g | 19.9 g |
| Pasta | 131 kcal | 5 g | 1.1 g | 25 g |
| Spaghetti | 157 kcal | 5.8 g | 0.9 g | 30.9 g |
| Whole wheat pasta | 124 kcal | 5.3 g | 0.5 g | 26.5 g |
| Bread | 265 kcal | 9 g | 3.2 g | 49 g |
| White breadMost calories | 266 kcal | 8 g | 3.3 g | 49 g |
Data sources
Reference values are compiled from USDA FoodData Central, Open Food Facts and curated food databases. Your actual portion may differ by recipe, brand and cooking method.
Nutrition data methodologyNutrition values are estimates for calorie tracking and may vary by recipe, brand, cooking method and portion size. Not medical advice.
Last updated: October 3, 2026