Remembite

Calories in quinoa

Boiled quinoa, 1 cup (185 g), has 222 kcal. 100 g boiled is 120 kcal; 100 g dry is 368 kcal.

Updated . Reference values from USDA FoodData Central.

Dry and cooked quinoa compared, with the dry versus cooked trap spelled out.

Calories by amount

By cup

Scroll sideways to see all columns.

AmountWeight (g)Calories (kcal)Basis
Boiled quinoa
1/4 cup465645-66Calculated from 1 cup (USDA)
1/3 cup627460-88Calculated from 1 cup (USDA)
1/2 cup9311190-132Calculated from 1 cup (USDA)
2/3 cup123148120-176Calculated from 1 cup (USDA)
3/4 cup139167135-199Calculated from 1 cup (USDA)
1 cup185222179-265USDA household measure
100 ml789476-112Calculated from 1 cup (USDA)
250 ml196235190-280Calculated from 1 cup (USDA)
Dry quinoa
1/4 cup43156126-186Calculated from 1 cup (USDA)
1/3 cup57209169-249Calculated from 1 cup (USDA)
1/2 cup85313253-373Calculated from 1 cup (USDA)
1 cup170626505-746USDA household measure

Typical servings, Remembite estimates

Remembite typical-serving estimates, not USDA measures. Each serving weight is our assumption, so weigh your own portion when you can.

ServingWeight (g)Calories (kcal)
small bowlEstimate150180144-216
medium bowlEstimate250300240-360
large bowlEstimate350420339-501

By weight

AmountDry (kcal)Boiled (kcal)
50 g184177-1916058-62
100 g368354-382120115-125
150 g552531-573180173-187
200 g736708-764240231-249
1 oz (28 g)104100-1083433-35
4 oz (113 g)417401-433136131-141
8 oz (227 g)835803-867272262-283

Small numbers after each value are the range, with about an 80 percent chance that the reference value falls inside. Weights are calculated from 100 g of each USDA record. How the range works.

Dry vs cooked, per 100 g

Quinoa, dry

Dry

368 kcal (354-382) per 100 g

Protein
14.1 g
Carbs
64.2 g
Fat
6.1 g

Source: USDA FoodData Central, SR Legacy, FDC 168874.

Quinoa, cooked

Boiled

120 kcal (115-125) per 100 g

Protein
4.4 g
Carbs
21.3 g
Fat
1.9 g

Source: USDA FoodData Central, SR Legacy, FDC 168917.

Dry to cooked, calculated

100 g of dry quinoa is about 307 g cooked. Calculated from the two USDA records, energy-equivalent: 368 kcal per 100 g dry / 120 kcal per 100 g cooked = 3.07.

100 g dry
307 g cooked

Compared with similar foods

kcal per 100 g Dry Cooked 100 200 300 400 0 Quinoa 368 120 Brown rice 367 123 White rice 365 130 Couscous 376 112 Lentils 352 116 Bars start at 0. Bold: this page.
Chart data
FoodDry (kcal per 100 g)Cooked (kcal per 100 g)
Quinoa368120
Brown rice367123
White rice365130
Couscous376112
Lentils352116
Calories per 100 g of quinoa and 4 similar foods, dry and cooked. Source: USDA FoodData Central (FDC 168874, 168917, 169703, 169704, 168877, 168878, 169699, 169700, 172420, 172421), Remembite arithmetic.

Measuring quinoa

Quinoa swells a lot when it cooks, so one scoop of dry grain feeds more than you expect. Logging a cup of cooked quinoa as dry would overstate it by a wide margin, and the reverse understates it: dry quinoa is 368 kcal per hundred grams and cooked is 120 kcal per hundred grams. The records are USDA quinoa, uncooked and cooked. Sauces, oil and seasoning are not in either record. The bowl rows are Remembite typical-serving estimates (a medium bowl assumes 250 g), not USDA values.

Common questions

How many calories in 1/2 cup of uncooked quinoa?

Half a cup of uncooked quinoa weighs 85 g and has 313 kcal. A full cup is 170 g and 626 kcal.

How much is 1/4 cup of dry quinoa when cooked?

A quarter cup of dry quinoa weighs 43 g. Dry quinoa gives about 307 g cooked per hundred grams dry, calculated from the two USDA records, so scale that weight by the ratio.

How many calories are in uncooked quinoa per hundred grams?

Uncooked quinoa is 368 kcal per hundred grams. Cooked quinoa is 120 kcal per hundred grams, so name the state when you log it.

Often eaten with

  • Chickpeas1 cup, boiled (164 g)269 kcal
  • Broccoli1 cup, chopped, boiled (156 g)55 kcal
  • Sweet potato1 medium, 2" dia, 5" long, raw, baked (114 g)103 kcal
  • Ground turkey1 patty, 4 oz, raw) (yield after cooking, cooked (82 g)166 kcal

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Sources: USDA FoodData Central, FDC 168874 (dry), FDC 168917 (boiled). Cup, spoon and piece weights are USDA household measures in the same records unless the Basis column says otherwise. Methodology. Estimates, not medical advice.

Source: USDA FoodData Central (CC0)