Protein in food · Grains & rice
How much protein is in dry quinoa?
One cup of dry quinoa (170 g) has 24 g of protein (626 kcal); 100 g has 14.1 g.
3.8 g protein per 100 kcal · USDA FoodData Central
3.8 g of protein per 100 kcal (15% of its calories): 2.5–5 g is moderate on our scale.
25 g of protein from dry quinoa alone takes 177 g (about 1 cup) and 652 kcal.
#3 of 11 in Grains & rice for protein per 100 g, #3 for protein per calorie.
Protein per portion
| Portion (dry) | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 14.1 g | 368 | 64.2 g | 6.1 g |
| 1 oz (28 g) | 4 g | 104 | 18 g | 1.7 g |
| 1 cup (170 g) | 24 g | 626 | 109 g | 10 g |
| 1 tbsp (11 g) | 1.5 g | 39 | 6.8 g | 0.6 g |
One cup of dry quinoa (170 g) is 20% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.
Weights are dry. Cooking adds water, so cooked pasta and grains have less protein per 100 g, but a portion keeps the protein it started with.
Cooked: cooked quinoa has 4.4 g of protein per 100 g, so 100 g dry cooks up to about 320 g (an estimate that assumes cooking keeps all the protein).
Most of its calories come from carbohydrate: about 70%.
One cup of dry quinoa (170 g) also has 12 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 dry couscous, dry brown rice and dry white rice and less than dry red lentils.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Dry red lentils | 23.9 g | 358 | 6.7 g |
| Dry quinoa | 14.1 g | 368 | 3.8 g |
| Dry couscous | 12.8 g | 376 | 3.4 g |
| Dry brown rice | 7.5 g | 367 | 2.0 g |
| Dry white rice | 7.1 g | 365 | 1.9 g |
Recipes with dry quinoa
2 recipes in the Feast Mode library use dry quinoa, macros computed the same way.
Across the 2 library recipes that use it, a serving has 43 g of dry quinoa on average, which brings 6 g of protein: 13% of the dish’s protein. It carries the most in Steak and Chimichurri Grain Bowls, at 13% of the protein.
Questions
How much protein is in a cup of dry quinoa?
One cup of dry quinoa (170 g) has 24 g of protein and 626 kcal, with 109 g of carbohydrate and 10 g of fat.
How much protein is in 100 g of dry quinoa?
100 g of dry quinoa has 14.1 g of protein, 368 kcal, 64.2 g of carbohydrate and 6.1 g of fat (USDA FoodData Central 168874).
Is dry quinoa a good source of protein?
Moderate protein: 3.8 g of protein per 100 kcal (15% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from dry quinoa alone takes 177 g (about 1 cup) and 652 kcal.
Which has more protein, dry quinoa or cooked quinoa?
Dry quinoa, with 14.1 g of protein per 100 g against 4.4 g for cooked quinoa. Per 100 kcal: dry quinoa 3.8 g, cooked quinoa 3.7 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 168874: “Quinoa, uncooked”, 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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