How much protein is in cooked quinoa?

One cup of cooked quinoa (185 g) has 8.1 g of protein (222 kcal); 100 g has 4.4 g.

Feast Factsper 100 g

PER 100 GProtein

4.4g

Calories120

Carbohydrate21.3g

Fiber2.8g

Sugars0.9g

Fat1.9g

Saturated0.2g

Sodium7 mg

3.7 g protein per 100 kcal · USDA FoodData Central

Protein verdictLow in protein

3.7 g of protein per 100 kcal (15% of its calories), but only 4.4 g per 100 g, so it takes a lot of it.

25 g of protein from cooked quinoa alone takes 568 g (about 3.1 cups) and 682 kcal.

#9 of 11 in Grains & rice for protein per 100 g, #4 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in cooked quinoa per portion
Portion	Protein	kcal	Carbs	Fat
100 g	4.4 g	120	21.3 g	1.9 g
1 oz (28 g)	1.2 g	34	6 g	0.5 g
1 cup (185 g)	8.1 g	222	39 g	3.5 g
1 tbsp (12 g)	0.5 g	14	2.5 g	0.2 g

One cup of cooked quinoa (185 g) is 7% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Dry: dry quinoa has 14.1 g of protein per 100 g, so 100 g cooked starts as about 31 g dry (an estimate that assumes cooking keeps all the protein).

Most of its calories come from carbohydrate: about 71%.

One cup of cooked quinoa (185 g) also has 5.2 g of fiber.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than cooked brown rice and cooked white rice and less than dry lentils and dry red lentils.

cooked quinoa compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Dry lentils	24.6 g	352	7.0 g
Dry red lentils	23.9 g	358	6.7 g
Cooked quinoa	4.4 g	120	3.7 g
Cooked brown rice	2.7 g	123	2.2 g
Cooked white rice	2.7 g	130	2.1 g

All 200 foods →

Recipes with cooked quinoa

No library recipe uses cooked quinoa yet. High-Protein Lunch & Meal Prep Recipes →

Questions

How much protein is in a cup of cooked quinoa?

One cup of cooked quinoa (185 g) has 8.1 g of protein and 222 kcal, with 39 g of carbohydrate and 3.5 g of fat.

How much protein is in 100 g of cooked quinoa?

100 g of cooked quinoa has 4.4 g of protein, 120 kcal, 21.3 g of carbohydrate and 1.9 g of fat (USDA FoodData Central 168917).

Is cooked quinoa a good source of protein?

Low in protein: 3.7 g of protein per 100 kcal (15% of its calories), but only 4.4 g per 100 g, so it takes a lot of it. Getting 25 g of protein from cooked quinoa alone takes 568 g (about 3.1 cups) and 682 kcal.

Which has more protein, cooked quinoa or dry quinoa?

Dry quinoa, with 14.1 g of protein per 100 g against 4.4 g for cooked quinoa. Per 100 kcal: cooked quinoa 3.7 g, dry quinoa 3.8 g. One is weighed dry and the other cooked, which changes the protein per 100 g, not the protein in a portion.

Source: USDA FoodData Central, SR Legacy 168917: “Quinoa, cooked”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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