Nutrition Facts for Quinoa
What Is Quinoa?
Quinoa can be a practical choice when you want food that is familiar, flexible, and easy to include in meal prep.
It fits both quick meals and meal prep, since you can cook it once and reuse it in different recipes across the week.
Per 100g, Quinoa is more carb-forward (21g carbs), which makes it a useful energy source around training. Pair it with a lean protein to round out the macros.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Quinoa (Per 100g)
The following values are standardized per 100 grams of quinoa.
- Calories
120 kcal
- Protein
4.4 g
- Carbohydrates
21 g
- Fat
1.9 g
Nutrition by Serving Size
Calories and macros for common portion sizes of quinoa.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 60 kcal | 2.2 g | 10.5 g | 1 g |
| 100g | 120 kcal | 4.4 g | 21 g | 1.9 g |
| 150g | 180 kcal | 6.6 g | 31.5 g | 2.8 g |
| 200g | 240 kcal | 8.8 g | 42 g | 3.8 g |
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Is Quinoa Good for Weight Loss?
Quinoa can fit into a weight loss diet when portions are controlled. At 120 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. For best results, combine quinoa with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Quinoa
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons quinoa can be a useful addition to a balanced diet:
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
- Provides useful energy from carbohydrates when you need performance and consistency.
- Keeps macros easier to manage when you want a simpler, leaner plate.
Who Is Quinoa Best For?
Weight loss
Quinoa can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Quinoa is a convenient carb source for training performance. Pair it with a protein you enjoy to support muscle gain.
General health
Quinoa can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Quinoa in Your Diet
Practical ways to include quinoa in meals:
- Use quinoa as the base of a bowl with lean protein and vegetables for an easy calorie-controlled meal.
- For better satiety, add a protein source and keep sauces measured; the base portion stays consistent.
- Turn it into meal prep: cook a batch, then build different bowls across the week to avoid repetition.
- Mix it into soups or stir-fries to make meals more filling without relying on snacks later.
- Use smaller servings on rest days and larger servings around workouts for performance.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log quinoa and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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