Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Crispy Quinoa Calories
High protein, fiber, crispy texture, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Crispy Quinoa (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 20.4 g of carbs, 4.1 g of protein, 2.2 g of fat and 2.1 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
What is Crispy Quinoa?
Crispy quinoa is made from the small seeds of quinoa, an Andean crop from South America, toasted or otherwise heated until crisp. It has a lightly nutty, roasted flavour and a delicate crunch. In its region of origin, quinoa is commonly served cooked in savoury dishes; the crisp version is more often sprinkled over salads, soups and grain bowls, or eaten as a snack. It also fits easily into breakfast bowls and homemade snack mixes.
It provides mostly carbohydrates, along with plant protein and fibre. Use a small handful as a crunchy topping alongside vegetables, beans or yoghurt, rather than relying on it alone to make a meal filling.
Crispy Quinoa Nutrition Facts
Selected: 100 g
410
KCAL / 100G
Carbs
68g
· 25% DV
Protein
13.5g
· 27% DV
Fat
7.2g
· 9% DV
Fiber
7.1g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 14% · Fat 16%
Crispy Quinoa Vitamins & Minerals
Vitamins
B1
0.36mg · 30% DV
B6
0.45mg · 26% DV
B2
0.32mg · 25% DV
Folate
70µg · 18% DV
Minerals
Manganese
2mg · 87% DV
Phosphorus
320mg · 46% DV
Magnesium
120mg · 29% DV
Iron
4mg · 22% DV
How Nutritious Is Crispy Quinoa?
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.
Crispy Quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy Quinoa
To burn the 410 calories in 100 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.
Is Crispy Quinoa 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 Crispy Quinoa Contain Allergens?
No known major allergens
Which Diets Is Crispy Quinoa 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
Crispy Quinoa Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.1g
POLYUNSATURATED
3.4g
Omega 6:3 ratio 26.7:1
Above the ideal 4:1 (26.7:1).
Compare Crispy Quinoa
Foods Similar to Crispy Quinoa
Frequently Asked Questions About Crispy Quinoa
How do you make crispy quinoa?
Cook rinsed quinoa, drain it very well, then spread it in a thin layer and roast or pan-toast until dry and crisp. Stir occasionally so the grains brown evenly, and let them cool before storing.
What is crispy quinoa?
Crispy quinoa is quinoa cooked or otherwise prepared and then toasted until the grains have a crunchy texture. It is used as a topping for salads, soups, yogurt bowls and other dishes, or eaten as a crunchy snack.
How do you use crispy quinoa?
Sprinkle crispy quinoa over salads, soups, roasted vegetables or yogurt just before serving. It adds crunch without needing croutons or nuts, but can soften if left sitting in a wet dish.
Can you eat crispy quinoa raw?
No, don’t treat uncooked quinoa as ready-to-eat crispy quinoa. Rinse and cook the grains first, then dry and toast them until crisp; this also helps remove the naturally occurring bitter saponins on the grain’s surface.
How do you keep crispy quinoa crunchy?
Let crispy quinoa cool completely, then store it in an airtight container in a dry cupboard. Keep it away from steam and moisture, and add it to soups or other wet foods only when you are ready to eat.
Why did my crispy quinoa turn soggy?
Crispy quinoa usually turns soggy because the cooked grains were still damp before toasting or because moisture got into storage. Drain and dry the quinoa thoroughly, toast it until no longer moist, and cool it before sealing.
Can you make crispy quinoa in an air fryer?
Yes, air-fry cooked, well-drained quinoa in a thin layer, shaking the basket occasionally so it crisps evenly. Watch it closely toward the end, since air fryers vary and small grains can brown quickly.
Is crispy quinoa the same as puffed quinoa?
No, crispy quinoa and puffed quinoa are not necessarily the same. Crispy quinoa is often cooked quinoa toasted until crunchy, while puffed quinoa is made by heating dry grains so they expand; the texture and best uses differ.
Can crispy quinoa replace croutons?
Yes, crispy quinoa can replace croutons when you want a small, crunchy topping for salads or soup. Add it at the table rather than letting it sit in dressing or broth, which quickly softens the grains.
Should you rinse quinoa before making crispy quinoa?
Yes, rinse quinoa in a fine-mesh strainer under cold water before cooking it for a crispy topping. Rinsing reduces surface saponins, which can taste bitter; drain the grains well before cooking and toasting.
Have another question about Crispy Quinoa?
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.