Quick Answer: 100g cooked quinoa nutrition comes to about 120 calories, 4.4g of protein, 21.3g of carbs, 2.8g of fiber, and 1.9g of fat. That’s a little over half a cup. Quinoa is also one of the few plant foods that’s a complete protein, with all nine essential amino acids. Use the calculator below for any portion.
🧮 Cooked Quinoa Nutrition Calculator
Based on USDA values for cooked quinoa without added salt or oil.
100g Cooked Quinoa Nutrition Facts
| Nutrient | Per 100g Cooked | % Daily Value |
|---|---|---|
| Calories | 120 kcal | 6% |
| Protein | 4.4g | 9% |
| Carbohydrates | 21.3g | 8% |
| Fiber | 2.8g | 10% |
| Fat | 1.9g | 2% |
| Magnesium | 64mg | 15% |
| Manganese | 0.63mg | 27% |
| Iron | 1.5mg | 8% |
Keep reading for what 100g of cooked quinoa looks like, why it's a complete protein, and how it compares with other grains.
How Much Is 100g of Cooked Quinoa?
One cup of cooked quinoa weighs about 185g, so 100g is a little over half a cup. You get that amount from roughly 34g (about 3 tablespoons) of dry quinoa, since quinoa nearly triples in weight as it cooks, as explained in our guide to quinoa dry vs cooked weight. For cup-by-cup weights, see how many grams in 1 cup cooked quinoa.
Quinoa as a Complete Protein
Most grains are low in the amino acid lysine, but quinoa provides all nine essential amino acids in useful amounts, which is why it's called a complete protein. At 4.4g per 100g cooked, it isn't a high-protein food on its own, but it adds meaningful protein to plant-based meals. It's also naturally gluten-free, which makes it a staple in many gluten-free meal plans.
Cooked Quinoa vs Rice and Pasta
| Per 100g Cooked | Calories | Protein | Fiber |
|---|---|---|---|
| Quinoa | 120 | 4.4g | 2.8g |
| White rice | ~130 | ~2.7g | ~0.4g |
| Pasta | ~158 | ~5.8g | ~1.8g |
Quinoa has fewer calories than cooked pasta and much more fiber than white rice. For the full comparisons, see 100g cooked pasta nutrition and grams in 1 cup of cooked rice.
Frequently Asked Questions
About 120 calories, with 4.4g of protein, 21.3g of carbohydrates, 2.8g of fiber, and 1.9g of fat.
About 4.4g of complete protein, containing all nine essential amino acids.
A little over half a cup, since 1 cup of cooked quinoa weighs about 185g.
About 34g of dry quinoa, roughly 3 tablespoons, since quinoa nearly triples in weight when cooked.
Final Answer: 100g Cooked Quinoa Nutrition
100g of cooked quinoa has about 120 calories, 4.4g of protein, 21.3g of carbs, and 2.8g of fiber, which is a little over half a cup. It's a complete, gluten-free protein with more fiber than white rice and fewer calories than pasta, making it an easy base for balanced meals.