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White quinoa, raw Calories
High in protein and fiber; good source of magnesium and phosphorus
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of White quinoa, raw (170 g) has 626 calories. That works out to 368 calories per 100 g. It contains 109.1 g of carbs, 24 g of protein, 10.4 g of fat and 11.9 g of fiber. Its 3.5 mg of Manganese covers 150% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
White quinoa, raw Nutrition Facts
Selected: 1 cup (whole) · 170 g
626
KCAL / 170G
Carbs
109.1g
· 40% DV
Protein
24g
· 48% DV
Fat
10.4g
· 13% DV
Fiber
11.9g
· 43% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 15% · Fat 15%
White quinoa, raw nutrition facts table · 1 cup (whole) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 626 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 1.21 g | 6% |
| Trans fat | 0 g | |
| Sodium | 8.5 mg | 0% |
| Total carbohydrate | 109.1 g | 40% |
| Fiber | 11.9 g | 43% |
| Protein | 24 g | 48% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of White quinoa, raw?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 170 g | 626 kcal |
| 1 tablespoon (whole) | 11 g | 40 kcal |
| 2 tablespoon (double) | 22 g | 81 kcal |
| 1 ounce (whole) | 28 g | 103 kcal |
| 0.25 cup (quarter) | 43 g | 158 kcal |
| 1 serving (small) | 45 g | 166 kcal |
| 1 serving (medium) | 70 g | 258 kcal |
| ½ cup (half) | 85 g | 313 kcal |
| 100 g | 100 g | 368 kcal |
| 1 serving (large) | 100 g | 368 kcal |
Calculated from 368 calories per 100 g.
Frequently Asked Questions About White quinoa, raw
How do you cook white quinoa?
Rinse white quinoa, then simmer it in water in a covered pan until the grains are tender and their little tails show. Take it off the heat and let it rest briefly; fluffing with a fork helps separate the grains.
What is the water-to-white-quinoa ratio?
Use about two parts water for one part white quinoa. Bring the water to a boil, stir in the rinsed quinoa, and simmer covered; let it stand after cooking so the grains absorb any remaining moisture.
Do you need to rinse white quinoa before cooking?
Yes, rinse white quinoa in a fine-mesh strainer under cold running water before cooking. Rinsing removes some of the natural saponins on the surface, which can otherwise give the cooked grains a bitter or soapy taste.
Why does white quinoa taste bitter?
White quinoa can taste bitter when saponins remain on its outer surface. Rinse it thoroughly under running water before cooking; if the cooked quinoa still tastes bitter, rinse the uncooked grains more carefully next time.
Is white quinoa different from red or black quinoa?
Yes. White quinoa is usually milder and softer when cooked, while red and black varieties tend to hold their shape more firmly. White quinoa works well in porridge and side dishes; the darker types are often chosen for salads.
Can you use white quinoa instead of rice?
Yes, white quinoa can stand in for rice in bowls, pilafs, and many side dishes. Rinse it first and cook it until tender; its smaller grains and mildly nutty flavor make the finished dish different from one made with rice.
Should white quinoa be soaked before cooking?
No, soaking white quinoa is not necessary; rinsing it well is usually enough. If you do soak it, discard the soaking water and rinse the grains again before cooking to remove loosened saponins.
How should you store uncooked white quinoa?
Store uncooked white quinoa in a tightly sealed container in a cool, dry, dark cupboard. Keep moisture and heat away from it, and use a clean, dry scoop so the remaining grains stay fresh.
Can you eat white quinoa raw?
It is not a good idea to eat dry, uncooked white quinoa. The hard grains are difficult to chew and digest, and their surface may taste bitter; cook the quinoa first, or follow a safe method if you intend to sprout it.
How do you make white quinoa porridge?
White quinoa makes a mild, slightly nutty breakfast porridge. Simmer rinsed grains in milk or water until soft, then serve warm with fruit, cinnamon, yogurt, or nuts; cooking extra ahead can make breakfast quicker.
White quinoa, raw Vitamins & Minerals
Vitamins
Folate
312.8µg · 78% DV
B1
0.61mg · 51% DV
B6
0.83mg · 49% DV
B2
0.54mg · 42% DV
Minerals
Manganese
3.45mg · 150% DV
Copper
1mg · 111% DV
Phosphorus
777mg · 111% DV
Magnesium
335mg · 80% DV
Potassium ⭐
957mg · 28% DV
Sodium
8.5mg · 0% DV
White quinoa, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White quinoa, raw
To burn the 626 calories in 1 cup (whole) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is White quinoa, raw?
White quinoa, raw, is the small seed of a plant native to the Andes of South America. Though it is cooked and served much like a grain, it is technically a pseudocereal. Once cooked, the little seeds turn tender and slightly fluffy, with a mild, subtly nutty flavour that works well with both savoury and sweet ingredients.
Rinse it before cooking, then use it as a base for salads and grain bowls, serve it alongside vegetables, or stir it into breakfast porridge with fruit. It offers both protein and fibre: 100 g contains 14.1 g of protein and 7 g of fibre. For a lighter meal, pair it with plenty of vegetables and keep added oil modest.
How Nutritious Is White quinoa, raw?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is White quinoa, raw Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does White quinoa, raw Contain Allergens?
No known major allergens
Which Diets Is White quinoa, raw Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White quinoa, raw Fat Profile
SATURATED
1.21g
MONOUNSATURATED
2.74g
POLYUNSATURATED
5.59g
Omega 6:3 ratio 9.1:1
Above the ideal 4:1 (9.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.