Calories in Quinoa 🌾
Per 1 cup cooked (185g)
Nutrition Facts
Serving: 1 cup cooked (185g)
About Quinoa
Quinoa is a staple grain product with a nutty light character. At 222 calories per 1 cup cooked (185g), it serves as a reliable source of carbohydrate energy for daily activities and exercise. Quinoa is known for complete plant protein and has been a dietary foundation across many cultures for centuries. It pairs well with proteins, vegetables, and sauces for balanced, satisfying meals.
Health Benefits of Quinoa
Outstanding Fiber Content
With 5.2g of dietary fiber per serving, quinoa supports healthy digestion, promotes regular bowel movements, and helps maintain stable blood sugar levels throughout the day.
Sustained Energy Release
The carbohydrates in quinoa provide fuel for your brain and muscles. Complex carbs are broken down gradually, providing a steadier energy supply than simple sugars.
Potassium for Heart Health
With 318mg of potassium per serving, quinoa helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Quinoa can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of quinoa and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half serving (92g) | 111 | 19.5g | 4.0g | 1.8g |
| Small portion (139g) | 166 | 29.2g | 6.1g | 2.7g |
| Regular serving (185g) | 222 | 39.0g | 8.1g | 3.6g |
| Medium portion (231g) | 278 | 48.8g | 10.1g | 4.5g |
| Large portion (278g) | 333 | 58.5g | 12.1g | 5.4g |
| Double serving (370g) | 444 | 78.0g | 16.2g | 7.2g |
Is Quinoa Good for Weight Loss?
Quinoa at 222 calories per 1 cup cooked (185g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. Watching your portion sizes is important to keep calories in check. Rather than eliminating quinoa from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
Quinoa and Popular Diets
How quinoa fits into common eating plans:
Frequently Asked Questions
How many calories in quinoa?
Quinoa (1 cup cooked (185g)) contains approximately 222 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is quinoa good for weight loss?
Quinoa can fit into a weight loss diet with portion awareness. At 222 calories per 1 cup cooked (185g), it provides nutritional value without being excessively caloric. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
Is quinoa a healthy carb?
Quinoa provides 39g of carbohydrates per serving. With 5.2g of fiber, it offers more nutritional value than refined alternatives. Carbohydrates are your body's preferred fuel source, and including them in moderation supports energy levels and exercise performance.
How can I track quinoa calories accurately?
Use a food scale for the most accurate calorie tracking. The Calory app lets you scan barcodes, search its database, or use AI food recognition to log quinoa quickly. Consistent tracking is the single most effective habit for weight management, according to multiple research studies.
Track Quinoa in Calory
Scan, search, or snap a photo. Calory makes logging quinoa instant with AI-powered food recognition.