Quinoa
Per serving: 1 cup cooked (185g)
About Quinoa
Quinoa is an ancient pseudo-grain native to the Andes. It is renowned as a complete plant-based protein containing all nine essential amino acids.
One cup of cooked quinoa delivers 222 calories, 8.1g of protein, 5.2g of fiber, and rich minerals like magnesium and iron.
At-a-Glance Stats
Macronutrient Breakdown
222 kcal
Total calories per 1 cup cooked (185g)
Protein
Builds & repairs muscle tissue
16% of typical daily value
Carbohydrates
Primary fuel source for energy
39% of typical daily value
Total Fat
Supports hormones & nutrient uptake
7% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
17% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
One of the few plant foods offering a complete protein profile with all 9 essential amino acids.
- 2
Naturally gluten-free grain alternative ideal for celiac or gluten-sensitive diets.
- 3
High in Magnesium (28% DV) and Manganese (51% DV) for metabolic and nerve health.
- 4
Flavonoids Quercetin and Kaempferol provide strong anti-inflammatory protection.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Rinse quinoa under cold water before cooking to remove natural outer saponins and eliminate any bitter taste.
Diet Compatibility
Frequently Asked Questions
How many calories are in Quinoa?›
Quinoa contains 222 calories per 1 cup cooked (185g). This includes 8.1g protein (32.4 kcal), 39.4g carbohydrates (157.6 kcal), and 3.6g fat (32.4 kcal).
How much protein does Quinoa have?›
Quinoa provides 8.1g of protein per 1 cup cooked (185g).
Is Quinoa good for weight loss?›
Flavonoids Quercetin and Kaempferol provide strong anti-inflammatory protection. With 222 calories per serving, it can fit well within a calorie-controlled diet.