Quick Answer: 100g of dry quinoa becomes about 295 to 300g cooked, since quinoa roughly triples in weight as it absorbs water during cooking. That same 100g of dry quinoa has about 368 calories, while the resulting ~300 g cooked portion has a similar total but only about 120 calories per 100g once cooked. Use the calculator below to convert dry and cooked weight.
Quinoa: Dry ↔ Cooked Weight Calculator
Type in either box — the other updates automatically. Rinsing, soaking, and how long you simmer it can shift the exact ratio slightly.
Quinoa Dry to Cooked Weight Table
| Dry Weight | Cooked Weight (~2.95x) | Approx. Cooked Volume |
|---|---|---|
| 50g | ~148g | ~1/2 cup |
| 100g | ~295g | ~1.5 cups |
| 170g (1 cup) | ~500g | ~2.5–3 cups |
| 200g | ~590g | ~3 cups |
Keep reading for why quinoa nearly triples in weight, how the calories change between dry and cooked, and how quinoa compares with rice and oats.
Why Quinoa Triples in Weight When Cooked
Quinoa is a seed, not a grain, and each one is coated in a bitter compound called saponin that’s rinsed off before cooking. Once simmered in water, the seeds absorb roughly two to three times their dry weight in liquid, softening and unfurling their small white germ ring in the process. That absorbed water is almost entirely responsible for the weight gain, which is why 100g of dry quinoa reliably becomes close to 295 to 300g once cooked.
Dry vs Cooked Quinoa: Nutrition Facts
| Nutrient (per 100g) | Dry Quinoa | Cooked Quinoa |
|---|---|---|
| Calories | ~368 kcal | ~120 kcal |
| Protein | ~14g | ~4.4g |
| Carbohydrates | ~64g | ~21g |
| Fiber | ~7g | ~2.8g |
The nutrients per 100g drop sharply after cooking, but the total amount in your bowl doesn’t change: 100g of dry quinoa and the roughly 295g it becomes once cooked contain essentially the same calories, protein, and fiber, just spread across nearly three times the weight. Quinoa is also one of the few plant foods that qualify as a complete protein, containing all nine essential amino acids.
How Much Dry Quinoa to Cook Per Serving
A standard side-dish serving is around 1/4 cup dry (about 43g), which yields roughly 3/4 cup cooked. For a main course grain bowl, 1/2 cup dry (about 85g) cooking up to around 1.5 cups is more typical. Weighing the dry quinoa before cooking is far more reliable than measuring the cooked result by cup, since fluffing and settling can change a cooked cup’s weight by 20g or more.
Quinoa vs Rice and Oats
Cooked quinoa runs slightly higher in calories and notably higher in protein than cooked white rice, largely because of its complete amino acid profile. Compared with 100g of oats, quinoa is lower in calories once cooked but offers a different protein type, since oats are a cereal grain rather than a complete protein source. Either can fit a gluten-free meal plan, since quinoa is naturally gluten-free.
Frequently Asked Questions
About 295 to 300g, since quinoa roughly triples in weight as it absorbs water during cooking.
100g of dry quinoa has about 368 calories, while 100g of cooked quinoa has about 120 calories, since the cooked weight includes absorbed water.
About 1/3 cup (55 to 60g) of dry quinoa yields roughly 1 cup of cooked quinoa.
Before cooking, by weight, is most reliable. Cooked quinoa can vary in weight per cup depending on how fluffy or settled it is.
Yes. Quinoa contains all nine essential amino acids in meaningful amounts, which is unusual among plant-based staple foods.
Final Answer: Quinoa Dry vs Cooked Weight
100g of dry quinoa becomes about 295 to 300g once cooked, since it roughly triples in weight as it absorbs water. The calories and protein stay essentially the same in total, just spread across a much larger cooked portion. For consistent recipes and portion tracking, weigh quinoa dry before it goes anywhere near the pot.