Macros in Quinoa
100 g of Quinoa provides 4.4 g protein, 1.9 g fat and 21.3 g carbs. Adjust the weight to see your serving, or compare the macros per 100 calories below.
Protein, fat and carbs per 100 g
- Protein
- 4.4 g
- Fat
- 1.9 g
- Carbs
- 21.3 g
120 kcal per 100 g
These are reference values. Ingredients and preparation can change the result.
Calories in QuinoaCalculate macros for your serving
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In your portion
222 kcal
- Protein
- 8.1 g
- Fat
- 3.5 g
- Carbs
- 39.4 g
Compare Quinoa macros per 100 calories
Equal weights and equal calories answer different questions. The values below show the grams of each macro for 100 calories of this food, using the same reference entry. They are not percentages, daily targets or a suggested serving.
- Protein
- 3.7 g
- Fat
- 1.6 g
- Carbs
- 17.8 g
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.
Compare macros by serving weight
| 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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Calculate a portion from your label
Have different numbers on the package? Use its calories, macros and serving weight instead of this reference entry.
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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 do I calculate macros for a serving of Quinoa?
Multiply each per-100 g value by the serving weight and divide by 100. A 185 g portion gives about 8.1 g protein, 3.5 g fat and 39.4 g carbs.
Can I compare these macros with a food label?
First match the serving weight and preparation. Compare per 100 g with per 100 g, or scale both entries to the same portion. Use the package values for a specific branded product.
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 less protein per 100 g than Quinoa and 5 have more.
| Food | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| Quinoa (this page) | 4.4 g | 120 kcal | 1.9 g | 21.3 g |
| BuckwheatLeast protein | 3.4 g | 92 kcal | 0.6 g | 19.9 g |
| Pasta | 5 g | 131 kcal | 1.1 g | 25 g |
| Spaghetti | 5.8 g | 157 kcal | 0.9 g | 30.9 g |
| Whole wheat pasta | 5.3 g | 124 kcal | 0.5 g | 26.5 g |
| BreadMost protein | 9 g | 265 kcal | 3.2 g | 49 g |
| White bread | 8 g | 266 kcal | 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