Quinoa Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of quinoa contains 120 calories, 4.4g protein, 21.3g carbs, and 1.9g fat. Quinoa is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 kcal | 6% |
| Protein | 4.4g | 9% |
| Carbohydrates | 21.3g | 8% |
| Total Fat | 1.9g | 2% |
| Fiber | 2.8g | 10% |
| Sodium | 7.0mg | 0% |
| Calcium | 64.0mg | 5% |
| Iron | 172.0mg | 956% |
| Magnesium | 1.1mg | 0% |
| Zinc | 152.0mg | 1382% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.11mcg | 0% |
Is Quinoa Good for You?
Yes, quinoa is a nutritious grain alternative that offers substantial health benefits. A 100-gram serving provides 4.4g of protein (9% Daily Value), 2.8g of fiber (10% Daily Value), and exceptional mineral content including 172mg of iron (956% Daily Value) and 152mg of zinc (1382% Daily Value).
Key Health Benefits of Quinoa
Complete Protein Source: Quinoa contains 4.4g of protein per 100g, making it one of the few plant-based foods that provides all nine essential amino acids. This makes it particularly valuable for vegetarians and vegans seeking adequate protein intake.
Rich in Minerals: With 956% of the daily value for iron and 1382% for zinc in just 100g, quinoa supports immune function, energy production, and wound healing far better than most grains.
Good Fiber Content: The 2.8g of dietary fiber per 100g aids digestive health and helps maintain steady blood sugar levels, supporting overall metabolic function.
Low Calorie, Low Sodium: At only 120 calories and 7mg of sodium per 100g serving, quinoa is an excellent choice for heart-conscious eating and weight management without sacrificing nutrition.
Supports Bone Health: Quinoa provides 64mg of calcium per 100g (5% Daily Value), contributing to bone strength and mineral density over time.
How Does Quinoa Compare?
Compared to brown rice, quinoa delivers significantly more protein—4.4g versus 3g per 100g—and substantially higher iron content. While both are nutritious whole grains, quinoa’s complete amino acid profile and superior mineral density make it a more nutrient-dense choice for similar serving sizes.
Frequently Asked Questions
How many calories is in quinoa?
A 100-gram serving of quinoa contains 120 calories, making it a relatively low-calorie grain option. A typical cooked cup (about 185g) provides roughly 222 calories.
Is quinoa good for weight loss?
Quinoa can support weight loss efforts due to its high protein and fiber content, which promote satiety and reduce overall calorie intake. The combination of 4.4g protein and 2.8g fiber per 100g helps you feel fuller longer.
Does quinoa have more iron than red meat?
Per 100g, quinoa contains 172mg of iron compared to beef’s 2.6mg, giving it dramatically more iron by weight. However, the iron in quinoa is plant-based (non-heme) and absorbs less efficiently than iron from meat, so variety in iron sources remains important.
Is quinoa good for keto or low-carb diets?
Quinoa is not ideal for strict keto diets since it contains 21.3g of carbohydrates per 100g. Those following low-carb or ketogenic eating plans should limit quinoa or account carefully for these carbs within their daily macros.
How should I store cooked quinoa?
Cooked quinoa keeps in an airtight container in the refrigerator for up to 5 days, making it convenient for meal prep. You can also freeze it in portions for up to 3 months.
How to Track Quinoa Nutrition with Gram
Logging quinoa with Gram is effortless—simply use the AI food scanner to photograph your meal and instantly see a complete nutrient breakdown. The app tracks all key nutrients including protein, fiber, iron, and zinc so you understand exactly how quinoa fits into your daily nutritional goals.
Frequently Asked Questions
How many calories is in quinoa?
A 100-gram serving of quinoa contains 120 calories, making it a relatively low-calorie grain option. A typical cooked cup (about 185g) provides roughly 222 calories.
Is quinoa good for weight loss?
Quinoa can support weight loss efforts due to its high protein and fiber content, which promote satiety and reduce overall calorie intake. The combination of 4.4g protein and 2.8g fiber per 100g helps you feel fuller longer.
Does quinoa have more iron than red meat?
Per 100g, quinoa contains 172mg of iron compared to beef's 2.6mg, giving it dramatically more iron by weight. However, the iron in quinoa is plant-based (non-heme) and absorbs less efficiently than iron from meat, so variety in iron sources remains important.
Is quinoa good for keto or low-carb diets?
Quinoa is not ideal for strict keto diets since it contains 21.3g of carbohydrates per 100g. Those following low-carb or ketogenic eating plans should limit quinoa or account carefully for these carbs within their daily macros.
How should I store cooked quinoa?
Cooked quinoa keeps in an airtight container in the refrigerator for up to 5 days, making it convenient for meal prep. You can also freeze it in portions for up to 3 months.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track quinoa and thousands of other foods with the Gram app.