USDA FoodData Central · Low protein density3.7 g protein per 100 kcal
120
Calories
4.4
Protein g
21.3
Carbs g
1.9
Fat g
Protein 15% · 4.4 g Carbs 71% · 21.3 g Fat 14% · 1.9 g
Diet compliance
Diet
Why
✗ Keto
18.5 g net carbs / 100 g — keto-friendly means <6 g
✗ Carnivore
not animal flesh
✓ Vegan
no animal products
✓ Vegetarian
no meat or fish (dairy/eggs OK)
✗ Whole30
contains an excluded group
Nutrition label — per 100 g
Nutrition Facts
Quinoa (cooked) · per 100 g
Calories120
Total Fat 1.9 g2% DV
Saturated Fat 0.2 g1% DV
Cholesterol 0 mg0% DV
Sodium 7 mg0% DV
Total Carbs 21.3 g8% DV
Fiber 2.8 g10% DV
Sugars 0.9 g
Protein 4.4 g9% DV
Vitamin D 0 µg · Calcium 17 mg · Iron 1.5 mg · Potassium 172 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
Portion
Weight
Calories
100 grams
100 g
120
1 cup
185 g
222
Protein per calorie
Quinoa (cooked) delivers 3.7 g of protein per 100 calories — see where it ranks →
Meal ideas & pairings
A cup of cooked quinoa is about 220 calories and 8 g complete protein — one of the few plants with all nine essentials. Cook a batch in broth instead of water and it works as a base all week. Rinsing removes the bitter saponin coating; 30 seconds under the tap does it.