Grains & cereals · Veg
Quinoa calories & nutrition
क्विनोआ
Quick answer
Quinoa, 1 katori cooked quinoa (≈45 g dry): about 148 kcal, 5.9 g protein, 24.1 g carbs and 2.5 g fat. Per 100 g (dry (uncooked) quinoa): 328 kcal and 13.1 g protein.
Quinoa is a seed cooked like a grain. It has more protein and fibre than rice, and is often used in place of rice or in upma and salads.
Nutrition per serving
Choose a serving size. Values are for dry (uncooked) quinoa.
1 katori cooked quinoa (≈45 g dry)
148kcal
5.9 g protein · 24.1 g carbs · 2.5 g fat
| Calories | 148 kcal |
|---|---|
| Protein | 5.9 g |
| Carbohydrates | 24.1 g |
| Fat | 2.5 g |
| Fibre | 6.6 g |
Nutrition per 100 g
For dry (uncooked) quinoa.
| Calories | 328 kcal |
|---|---|
| Protein | 13.1 g |
| Carbohydrates | 53.7 g |
| Fat | 5.5 g |
| Fibre | 14.7 g |
| Calcium | 198 mg |
| Iron | 7.5 mg |
Is quinoa good for your goals?
Weight loss
Quinoa is filling for its calories thanks to its fibre (1 katori cooked quinoa (≈45 g dry): about 148 kcal). A good fit for a calorie deficit in normal portions.
Muscle building
Not a significant protein source (4 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Rinse quinoa well before cooking to remove its bitter coating.
- It has more protein than rice, but still far less than dal, paneer or eggs — don't rely on it alone for protein.
- Quinoa is naturally gluten-free.
Quinoa vs brown rice
| Nutrient | Quinoa | Brown Rice |
|---|---|---|
| Calories | 328 kcal | 354 kcal |
| Protein | 13.1 g | 9.2 g |
| Carbs | 53.7 g | 74.8 g |
| Fat | 5.5 g | 1.2 g |
| Fibre | 14.7 g | 4.4 g |
| Protein per 100 kcal | 4 g | 2.6 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Quinoa, 1 katori cooked quinoa (≈45 g dry): about 148 kcal, with 5.9 g protein, 24.1 g carbohydrate and 2.5 g fat.
Quinoa, 30 g dry: about 98 kcal, with 3.9 g protein, 16.1 g carbohydrate and 1.7 g fat.
100 g of dry (uncooked) quinoa has about 13.1 g protein and 328 kcal — roughly 4 g of protein per 100 kcal.
Quinoa is filling for its calories thanks to its fibre (1 katori cooked quinoa (≈45 g dry): about 148 kcal). A good fit for a calorie deficit in normal portions.
Not a significant protein source (4 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code A009 “Quinoa”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
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