Quinoa Macros: Complete Nutrition Facts & Calories

Quinoa (pronounced KEEN-wah) has earned its reputation as a superfood—and the macros back it up. It’s one of the few plant foods that’s a complete protein, meaning it contains all nine essential amino acids. For vegetarians, vegans, and anyone looking to diversify their protein sources, quinoa is invaluable.

But quinoa is also higher in calories than many people expect. This guide breaks down quinoa macros completely—cooked vs. dry, how it compares to rice and other grains, and how to fit it into your diet goals.

Quinoa Macros: Quick Reference

Here’s what you need to know at a glance for plain cooked quinoa.

Cooked Quinoa

Serving	Calories	Protein	Carbs	Fat	Fiber
100g cooked	120	4.4g	21g	1.9g	2.8g
1/2 cup (93g)	111	4.1g	20g	1.8g	2.6g
1 cup (185g)	222	8.1g	39g	3.5g	5.2g
3/4 cup (139g)	167	6.1g	29g	2.6g	3.9g

Dry (Uncooked) Quinoa

Serving	Calories	Protein	Carbs	Fat	Fiber
100g dry	368	14g	64g	6g	7g
1/4 cup (43g) dry	158	6g	28g	2.6g	3g
1/2 cup (85g) dry	313	12g	54g	5g	6g
1 cup (170g) dry	625	24g	109g	10g	12g

Critical note: Quinoa expands about 3x when cooked. 1/4 cup dry = about 3/4 cup cooked.

Dry vs. Cooked: The Tracking Confusion

This is where most quinoa tracking errors happen. Quinoa absorbs a lot of water during cooking.

The Expansion Ratio

Dry Amount	Cooked Amount	Calories
1/4 cup (43g) dry	~3/4 cup cooked	158
1/3 cup (57g) dry	~1 cup cooked	210
1/2 cup (85g) dry	~1.5 cups cooked	313
1 cup (170g) dry	~3 cups cooked	625

Common mistake: Logging 1 cup cooked quinoa as “1 cup quinoa” using a dry entry = 400 calorie overestimate.

How to Track Quinoa Accurately

Best method: Weigh or measure dry, then cook.

• Measure 1/4 cup dry = 158 calories
• Cook it however you want
• The total calories don’t change

Alternative: Weigh cooked, use cooked entry

• 185g cooked quinoa = 222 calories
• Make sure your app entry says “cooked”

The giveaway: If an entry shows 350+ calories per cup, it’s dry. If it shows 200-230 calories per cup, it’s cooked.

Quinoa Types and Their Macros

Good news: all quinoa types have virtually identical macros.

Per 1 Cup Cooked

Type	Calories	Protein	Carbs	Fiber	Notes
White quinoa	222	8.1g	39g	5.2g	Mildest, fluffiest
Red quinoa	222	8g	40g	5g	Nuttier, holds shape
Black quinoa	222	8g	40g	5g	Earthiest, crunchiest
Tricolor mix	222	8g	40g	5g	Blend of all three

Which to choose:

• White: Best for everyday use, neutral flavor
• Red: Great for salads (doesn’t get mushy)
• Black: Most dramatic presentation, crunchiest
• Tricolor: Visual appeal, same nutrition

Pre-Flavored and Ready-to-Eat Quinoa

Product (per cup)	Calories	Protein	Notes
Plain cooked	222	8g	Baseline
Garlic herb pouch	260-290	8g	Added oil, seasonings
Mediterranean style	270-310	9g	Added olives, oil
Thai coconut	300-350	8g	Coconut milk adds fat

Watch out: Flavored pouches often add 50-100+ calories through oils and sauces.

Quinoa vs. Other Grains

How does quinoa stack up against common grain alternatives?

Per 100g Cooked

Grain	Calories	Protein	Carbs	Fiber	Complete Protein?
Quinoa	120	4.4g	21g	2.8g	✅ Yes
White rice	130	2.7g	28g	0.4g	❌ No
Brown rice	112	2.6g	24g	1.8g	❌ No
Couscous	112	3.8g	23g	1.4g	❌ No
Bulgur	83	3.1g	19g	4.5g	❌ No
Farro	110	4g	24g	3g	❌ No
Barley	123	2.3g	28g	3.8g	❌ No
Oats (cooked)	71	2.5g	12g	1.7g	❌ No

Why Quinoa Stands Out

Complete protein: Quinoa contains all 9 essential amino acids in adequate proportions. This is rare for plant foods—most grains lack sufficient lysine.

Protein density: More protein per serving than rice, couscous, or barley.

Fiber content: Better than white rice, competitive with brown rice.

Gluten-free: Unlike wheat-based grains (couscous, bulgur, barley), quinoa is naturally gluten-free.

Quinoa vs. Rice: The Detailed Breakdown

Per 1 Cup Cooked	Quinoa	White Rice	Brown Rice
Calories	222	206	218
Protein	8.1g	4.3g	5g
Carbs	39g	45g	46g
Fiber	5.2g	0.6g	3.5g
Net carbs	34g	44g	42g

Quinoa wins on: Protein (+88% vs white rice), fiber, complete amino acids, glycemic index Rice wins on: Price, neutral flavor, cultural versatility, cooking simplicity

Making Quinoa Work for Different Diets

Weight Loss/Cutting

Quinoa works for weight loss but requires portion control:

The good:

• Higher protein keeps you fuller
• More fiber than rice
• Lower glycemic index = stable blood sugar

The risk:

• Still 222 calories per cup
• Easy to over-portion (it looks small dry)

Cutting strategy:

• Use 1/4 cup dry (158 cal) as a serving
• Bulk up with vegetables
• Pair with lean protein

Volume trick: Cook quinoa in broth and mix with riced cauliflower (50/50) for more volume, fewer calories.

Vegetarian/Vegan High-Protein

Quinoa is essential for plant-based eaters:

Why it matters:

• Complete protein (all essential amino acids)
• 8g protein per cup
• Pairs well with beans/legumes for even more protein

High-protein vegan bowl:

Ingredient	Calories	Protein
1 cup quinoa	222	8g
1/2 cup black beans	114	8g
1 cup roasted vegetables	80	3g
2 tbsp tahini	178	5g
Total	594	24g

Keto/Low-Carb

Quinoa doesn’t fit strict keto:

Per 1 cup cooked:

• Total carbs: 39g
• Fiber: 5.2g
• Net carbs: 34g

On a 20g daily carb limit, one cup of quinoa would exceed your entire day’s allowance.

If you must have quinoa on keto:

• Limit to 1/4 cup cooked (9g net carbs)
• Save it for post-workout
• Use cauliflower “rice” as primary grain substitute

Muscle Building/Bulking

Quinoa supports muscle building:

Bulking benefits:

• Complete protein aids muscle synthesis
• Complex carbs fuel workouts
• Easy to eat in large quantities

Post-workout quinoa bowl:

Ingredient	Calories	Protein	Carbs
1.5 cups quinoa	333	12g	59g
6 oz chicken	281	53g	0g
1/2 avocado	160	2g	9g
Vegetables	50	2g	10g
Total	824	69g	78g

Gluten-Free Diet

Quinoa is naturally gluten-free—ideal for celiac or gluten sensitivity:

Benefits:

• Safe replacement for wheat, barley, rye
• More nutritious than many GF alternatives
• Whole food, not processed

Caution: Some quinoa is processed in facilities that also handle wheat. Look for “certified gluten-free” labels if highly sensitive.

Quinoa Meal Ideas

Breakfast Options

Quinoa breakfast bowl:

Ingredient	Calories	Protein
3/4 cup cooked quinoa	167	6.1g
1/2 cup berries	40	0.5g
2 tbsp almonds	98	3.5g
1 tsp honey	21	0g
Splash of milk	15	1g
Total	341	11.1g

Savory quinoa with eggs:

Ingredient	Calories	Protein
1/2 cup cooked quinoa	111	4.1g
2 eggs, scrambled	140	12g
1/4 avocado	80	1g
Salsa	20	0.5g
Total	351	17.6g

Lunch Ideas

Mediterranean quinoa salad:

Ingredient	Calories	Protein
1 cup quinoa	222	8.1g
1/4 cup chickpeas	55	3g
2 tbsp feta	50	3g
Cucumber, tomato, olives	50	1g
1 tbsp olive oil + lemon	120	0g
Total	497	15.1g

Quinoa stuffed peppers:

Ingredient	Calories	Protein
1/2 cup quinoa	111	4.1g
3 oz ground turkey	144	22g
1 large bell pepper	40	1.5g
1/4 cup tomato sauce	20	1g
1 oz cheese	110	7g
Per stuffed pepper	~425	~36g

Dinner Recipes

Simple quinoa pilaf:

Ingredient	Calories
1/4 cup dry quinoa	158
1 cup vegetable broth	15
1/4 cup diced onion	15
1/4 cup diced carrot	13
Herbs (parsley, thyme)	5
Total	206

Cook quinoa in broth with sautéed vegetables for a flavorful side dish.

Quinoa fried “rice”:

Ingredient	Calories	Protein
1 cup quinoa	222	8.1g
2 eggs	140	12g
1/2 cup mixed vegetables	40	2g
1 tbsp soy sauce	10	1g
1 tsp sesame oil	40	0g
Total	452	23.1g

Meal Prep with Quinoa

Batch Cooking

Quinoa is perfect for meal prep—it keeps well and reheats easily.

Basic batch cooking:

1. Rinse 2 cups dry quinoa
2. Combine with 4 cups water or broth
3. Bring to boil, reduce heat, cover
4. Simmer 15 minutes until water absorbed
5. Fluff with fork, cool, portion

Yield: 2 cups dry = ~6 cups cooked Storage: 5-7 days refrigerated, 2-3 months frozen

Storage Tips

Method	Duration	Notes
Refrigerator	5-7 days	Keep covered
Freezer	2-3 months	Freeze flat in portions
Dry pantry	2-3 years	Sealed container, cool place

Reheating Methods

Method	Time	Result
Microwave	1-2 min	Quick, may dry out
Stovetop with water	3-5 min	Best texture
Straight into dish	Varies	Heat through in recipe

Tip: Add 1-2 tbsp water when reheating to restore moisture.

Common Quinoa Tracking Mistakes

Mistake #1: Confusing Dry and Cooked

Dry quinoa: 368 calories per 100g Cooked quinoa: 120 calories per 100g

Using the wrong entry creates a 3x error.

Fix: Always note whether you measured dry or cooked. Dry entries show 350-370 cal per 100g; cooked entries show 110-130 cal.

Mistake #2: Not Accounting for Expansion

You measured 1/2 cup dry, but after cooking it looks like way more food—so you only eat “half.”

Fix: If you measured dry, cook the whole batch. The total calories don’t change regardless of volume.

Mistake #3: Forgetting Cooking Liquid Calories

Cooking quinoa in chicken broth instead of water adds calories:

• Water: 0 calories
• Chicken broth (2 cups): 20-40 calories
• Coconut milk (1 cup): 450 calories

Fix: Log cooking liquids if they add significant calories.

Mistake #4: Ignoring Flavored Packet Additions

Pre-seasoned quinoa pouches often contain oil and extra ingredients.

Fix: Check the nutrition label—don’t assume it matches plain quinoa.

Mistake #5: Overestimating Protein Content

Quinoa has good protein for a grain (8g/cup), but it’s not a protein powerhouse.

Fix: Pair quinoa with actual protein sources (chicken, beans, eggs) rather than relying on it alone.

Quinoa Nutrition Beyond Macros

Per 1 cup cooked:

Nutrient	Amount	% Daily Value
Manganese	1.2mg	58%
Phosphorus	281mg	28%
Folate	78mcg	19%
Copper	0.4mg	18%
Iron	2.8mg	15%
Magnesium	118mg	30%
Zinc	2mg	13%

Health benefits:

• High in antioxidants (quercetin, kaempferol)
• May improve blood sugar control
• May reduce inflammation
• Supports digestive health (prebiotic fiber)

The Bottom Line

Quinoa deserves its superfood status for macro counters:

• 120 calories per 100g cooked — Similar to rice
• 4.4g protein per 100g — Higher than other grains
• Complete protein — All 9 essential amino acids
• 2.8g fiber — Better than white rice

Key tracking rules:

1. Know whether you’re measuring dry or cooked
2. Dry expands 3x—don’t double-count
3. Flavored varieties have extra calories
4. Pair with protein sources for balanced meals

Whether you’re vegetarian looking for complete proteins, cutting and need filling carbs, or just want a nutritious grain alternative, quinoa delivers consistent, trackable macros with bonus nutrition.

Related guides:

• Rice Macros
• Oatmeal Macros
• How to Hit Your Macros