1 cup (medium) of Boiled Quinoa (No Oil) (185 g) has 222 calories. That works out to 120 calories per 100 g. It contains 39.4 g of carbs, 7.6 g of protein, 3.5 g of fat and 5.2 g of fiber. Its 1.1 mg of Manganese covers 48% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.

What is Boiled Quinoa (No Oil)?

Boiled quinoa (no oil) is made by simmering the small seeds of a plant native to the Andes in water, without added oil. Once cooked, the grains turn tender and fluffy, with a mild, slightly nutty taste and a delicate bite.

In the Andes it has long been a staple; today, it is also widely served in salads, grain bowls and as a side in kitchens around the world. Its mild flavour works well with vegetables, beans, herbs and bright dressings. Quinoa provides plant protein and fibre and is naturally gluten-free. Use it in place of rice or couscous, or cool it before folding into a salad for an easy meal-prep option.

Boiled Quinoa (No Oil) Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

21.3g

· 8% DV

Protein

4.1g

· 8% DV

Fat

1.9g

· 2% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 72% · Protein 14% · Fat 14%

Boiled Quinoa (No Oil) Vitamins & Minerals

Vitamins

0.7mg · 14% DV

Folate

42µg · 11% DV

0.1mg · 8% DV

0.11mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

152mg · 22% DV

Magnesium

64mg · 15% DV

Iron

2mg · 11% DV

How Nutritious Is Boiled Quinoa (No Oil)?

Nutrient density

High

65/ 100

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

48/ 100

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.

Boiled Quinoa (No Oil) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled Quinoa (No Oil)

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled Quinoa (No Oil) Processed?

NOVA 2

Minimally Processed

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 Boiled Quinoa (No Oil) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled Quinoa (No Oil) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Boiled Quinoa (No Oil) Fat Profile

SATURATED

0.21g

MONOUNSATURATED

0.53g

POLYUNSATURATED

1.03g

⚖️

Omega 6:3 ratio 13.9:1

Above the ideal 4:1 (13.9:1).

Compare Boiled Quinoa (No Oil)

🌾vs🍚

Boiled Quinoa (No Oil) vs Bulgur PilafSame calories per 100 g

→🌾vs🍝

Boiled Quinoa (No Oil) vs Whole wheat pasta4 kcal fewer per 100 g

→🌾vs🥖

Boiled Quinoa (No Oil) vs Breadstick290 kcal fewer per 100 g

→🌾vs🥯

Boiled Quinoa (No Oil) vs Simit220 kcal fewer per 100 g

→

Foods Similar to Boiled Quinoa (No Oil)

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Boiled Quinoa (No Oil)

How do you cook boiled quinoa without oil?

Rinse dry quinoa, then simmer it in water until the grains soften and the liquid is absorbed. Let it stand covered for a few minutes, then fluff with a fork; oil is not needed for fluffy boiled quinoa.

Can you eat boiled quinoa cold?

Yes, boiled quinoa can be eaten cold once it has been cooled and stored safely. Toss it into a grain salad with vegetables, herbs, and a dressing, or add it to a lunch bowl straight from the fridge.

How long does boiled quinoa last in the fridge?

Boiled quinoa keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an off smell or an unusual texture.

Do you need to rinse quinoa before making boiled quinoa?

Yes, rinse quinoa before cooking it for boiled quinoa. Rinsing removes some of the naturally occurring saponins on the surface, which can otherwise give the cooked grains a bitter or soapy taste.

Can boiled quinoa replace rice in meals?

Yes, boiled quinoa works in many meals that use rice, including bowls, stuffed vegetables, and side dishes. Its smaller, slightly nutty grains have a different texture, so it may not behave exactly like rice in every recipe.

Why does boiled quinoa turn mushy?

Boiled quinoa turns mushy when it absorbs too much water or cooks for too long. Measure the water, avoid stirring repeatedly, and let the grains rest covered after cooking before fluffing them with a fork.

Is boiled quinoa good for weight loss?

Boiled quinoa can make a meal more filling because it provides both fiber and protein. It does not cause weight loss on its own; pair a sensible portion with vegetables and a protein source that suits your meal.

Can people with diabetes eat boiled quinoa?

People with diabetes can include boiled quinoa, but its carbohydrates can affect blood glucose. Pair it with vegetables and protein, and follow your individual meal plan; medication or glucose-management needs may change the right portion.

Can you freeze boiled quinoa?

Yes, boiled quinoa freezes well. Cool it completely, divide it into meal-size portions in airtight containers, and thaw it in the refrigerator before reheating; separate the grains with a fork after warming.

Why does boiled quinoa taste bitter?

Boiled quinoa can taste bitter when saponins remain on the grains, especially if the dry quinoa was not rinsed before cooking. Rinse it under running water in a fine-mesh strainer, then cook as usual.

Have another question about Boiled Quinoa (No Oil)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026