Calories and nutrition facts
Quinoa, dry
Also known as: uncooked quinoa
100 g of quinoa, dry has 361 calories, 13 g protein, 60 g carbs and 6.3 g fat. 1 portion (60 g) has 217 calories.
- Carbs 70 %
- Protein 14 %
- Fat 16 %
217
36 g
7.6 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 (60 g) |
|---|---|---|
| Energy | 361 kcal 1,510 kJ | 217 kcal 908 kJ |
| Fat | 6.3 g | 3.8 g |
| of which saturated | 0.64 g | 0.38 g |
| Carbohydrates | 60 g | 36 g |
| of which sugars | 1.8 g | 1.1 g |
| Fibre | 7.6 g | 4.6 g |
| Protein | 13 g | 7.6 g |
| Salt | 0.01 g | 0.01 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.51 mg | 46 % |
| Vitamin B2 (riboflavin) | 0.13 mg | 9.3 % |
| Niacin (B3) | 3.5 mg | 22 % |
| Vitamin B6 | 0.14 mg | 10 % |
| Folate | 141 µg | 71 % |
| Vitamin E | 3 mg | 25 % |
| Vitamin K | 0.28 µg | 0.4 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 36 mg | 4.5 % |
| Iron | 3.6 mg | 26 % |
| Magnesium | 195 mg | 52 % |
| Zinc | 2.6 mg | 26 % |
| Potassium | 586 mg | 29 % |
| Phosphorus | 517 mg | 74 % |
| Iodine | 1.6 µg | 1.1 % |
Per 100 g, at least 15% of the reference intake of: Vitamin B1 (thiamin), Niacin (B3), Folate, Vitamin E, Iron, Magnesium, Zinc, Potassium, 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 (60 g) of quinoa, dry?
1 portion (60 g) of quinoa, dry has 217 calories, with 7.6 g protein, 36 g carbs and 3.8 g fat.
How much protein is in quinoa, dry?
Quinoa, dry has 13 g protein per 100 g. That is 14% of its calories.
How many carbs are in quinoa, dry?
Quinoa, dry has 60 g carbs per 100 g, including 1.8 g sugars and 7.6 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 C118000. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.