Calories and nutrition facts
Quinoa, cooked
100 g of quinoa, cooked has 104 calories, 3.5 g protein, 17 g carbs and 1.8 g fat. 1 portion (150 g) has 156 calories.
- Carbs 71 %
- Protein 13 %
- Fat 16 %
156
25 g
5.2 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 portion (150 g) |
|---|---|---|
| Energy | 104 kcal 435 kJ | 156 kcal 653 kJ |
| Fat | 1.8 g | 2.7 g |
| of which saturated | 0.17 g | 0.26 g |
| Carbohydrates | 17 g | 25 g |
| of which sugars | 0.5 g | 0.75 g |
| Fibre | 3.1 g | 4.6 g |
| Protein | 3.5 g | 5.2 g |
| Salt | 0.01 g | 0.02 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.12 mg | 11 % |
| Vitamin B2 (riboflavin) | 0.02 mg | 1.4 % |
| Niacin (B3) | 0.91 mg | 5.7 % |
| Vitamin B6 | 0.04 mg | 2.9 % |
| Folate | 29 µg | 15 % |
| Vitamin E | 0.9 mg | 7.5 % |
| Vitamin K | 0.08 µg | 0.1 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 20 mg | 2.5 % |
| Iron | 0.94 mg | 6.7 % |
| Magnesium | 58 mg | 16 % |
| Zinc | 0.98 mg | 9.8 % |
| Potassium | 143 mg | 7.1 % |
| Phosphorus | 156 mg | 22 % |
| Iodine | 4.9 µg | 3.3 % |
Per 100 g, at least 15% of the reference intake of: Magnesium, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Grains, rice & pasta, per 100 g.
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Questions
How many calories are in 1 portion (150 g) of quinoa, cooked?
1 portion (150 g) of quinoa, cooked has 156 calories, with 5.2 g protein, 25 g carbs and 2.7 g fat.
How much protein is in quinoa, cooked?
Quinoa, cooked has 3.5 g protein per 100 g. That is 13% of its calories.
How many carbs are in quinoa, cooked?
Quinoa, cooked has 17 g carbs per 100 g, including 0.5 g sugars and 3.1 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code C118032. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.