Calories in quinoa
1 cup of quinoa (185 g) has 222 calories, with 8.1 g of protein, 39.2 g of carbs and 3.5 g of fat. That's 120 calories per 100 g.
| Nutrition | 1 cup (185 g) | 100 g |
|---|---|---|
| Calories | 222 kcal | 120 kcal |
| Protein | 8.1 g | 4.4 g |
| Carbs | 39.2 g | 21.2 g |
| Fat | 3.5 g | 1.9 g |
| Fibre | 5.2 g | 2.8 g |
Figures are from USDA FoodData Central. Brands and portions vary, so treat them as a good estimate.
Is quinoa good for a gym diet?
It has some protein (3.7 g per 100 calories), but not enough to lean on. Pair it with dal, tofu or soya chunks to fill the gap.
Most of its calories come from carbs (71%), then protein (15%) and fat (14%).
A gym meal usually aims for 25 g of protein or more, depending on your daily target. From this alone, that's 3 cups (about 690 calories). The same 25 g from soya chunks is about 170 calories.
What's in it
Made with quinoa, plus spices.
Logging quinoa in GymSensei
Type or say “1 cup of quinoa” and it's logged with the numbers above, no searching through lists.
Similar foods
| Food | Portion | Calories | Protein |
|---|---|---|---|
| Pasta | 1 cup (140 g) | 220 | 8.1 g |
| Noodles | 1 cup (160 g) | 219 | 7.2 g |
| Oatmeal | 1 cup (234 g) | 271 | 13.1 g |
| Vegetable fried rice | 1 cup (198 g) | 345 | 7.5 g |
| Boiled potato | 1 potato (170 g) | 158 | 3.2 g |
Updated . General fitness and nutrition guidance, not medical advice.
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