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Quinoa Pilaf Calories
Nutritious, gluten-free, protein-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quinoa Pilaf (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.
Quinoa Pilaf Nutrition Facts
Selected: 1 cup (medium) · 185 g
222
KCAL / 185G
Carbs
39.4g
· 14% DV
Protein
7.6g
· 15% DV
Fat
3.5g
· 4% DV
Fiber
5.2g
· 19% 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%
Quinoa Pilaf nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.37 g | 2% |
| Trans fat | 0 g | |
| Sodium | 9.25 mg | 0% |
| Total carbohydrate | 39.4 g | 14% |
| Fiber | 5.2 g | 19% |
| Protein | 7.6 g | 15% |
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 Quinoa Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 222 kcal |
| 1 tablespoon (medium) | 15 g | 18 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 pack (large) | 250 g | 300 kcal |
| 2 cup (large) | 370 g | 444 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Quinoa Pilaf
How do you make quinoa pilaf?
Quinoa pilaf is made by rinsing and draining quinoa, briefly toasting it with aromatics, then simmering it in water or broth until tender. Let it rest covered after cooking, then fluff with a fork; herbs, vegetables, or nuts can be added.
What is the difference between quinoa pilaf and rice pilaf?
Quinoa pilaf uses quinoa instead of rice, so the cooked grains have a distinct texture and a mild, nutty flavor. Rice-pilaf techniques such as sautéing aromatics and cooking in broth work for both, but quinoa should be rinsed first.
Do you need to rinse quinoa before making quinoa pilaf?
Yes, rinse quinoa in a fine-mesh strainer under running water before making quinoa pilaf. Rinsing removes surface saponins, which can taste bitter or soapy; drain it well before toasting so excess water does not interfere with cooking.
How do you keep quinoa pilaf fluffy instead of mushy?
For fluffy quinoa pilaf, rinse and drain the grains thoroughly, use the cooking liquid sparingly, and avoid stirring while they simmer. Once the liquid is absorbed, rest the pilaf covered and fluff it gently with a fork rather than a spoon.
What can you add to quinoa pilaf for more flavor?
Onion or garlic, vegetable or chicken broth, fresh herbs, lemon zest, and toasted nuts all add flavor to quinoa pilaf. Add watery vegetables in moderation so they do not make the finished dish soggy, and season the cooking liquid to taste.
What should you serve with quinoa pilaf?
Quinoa pilaf pairs well with roasted vegetables, grilled fish or chicken, and bean dishes. For a meat-free meal, serve it with chickpeas and a crisp salad; its mild, nutty taste also works alongside a bright lemon dressing.
Can you make quinoa pilaf ahead of time?
Yes, quinoa pilaf can be cooked ahead and refrigerated in a covered container once it has cooled. Reheat it until steaming hot, adding a splash of water or broth if it seems dry; fresh herbs and lemon are best added just before serving.
Can you freeze quinoa pilaf?
Yes, quinoa pilaf freezes well in airtight, portion-sized containers. Cool it before freezing and thaw it in the refrigerator or reheat it thoroughly from frozen. The grains may be softer after thawing, so fluff them gently before serving.
Is quinoa pilaf good for weight loss?
Quinoa pilaf can fit into a weight-loss eating pattern, and its protein and fibre can help make a meal satisfying. It does not cause weight loss by itself; serve a moderate portion with vegetables and limit rich oils or creamy toppings.
Can people with diabetes eat quinoa pilaf?
People with diabetes can include quinoa pilaf, but its carbohydrates can raise blood glucose. Pairing it with non-starchy vegetables and a protein source can make a more balanced meal; portion size should fit the individual’s diabetes plan.
Quinoa Pilaf Vitamins & Minerals
Vitamins
Folate
77.7µg · 19% DV
B5
0.56mg · 11% DV
B6
0.19mg · 11% DV
B1
0.13mg · 11% DV
Minerals
Manganese
1.11mg · 48% DV
Copper
0.37mg · 41% DV
Phosphorus
281mg · 40% DV
Magnesium
81mg · 19% DV
Potassium ⭐
318mg · 9% DV
Sodium
9.25mg · 0% DV
Quinoa Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Pilaf
To burn the 222 calories in 1 cup (medium) (185 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 Quinoa Pilaf?
Quinoa pilaf is made by cooking quinoa in the pilaf style, often with sautéed onion and stock; vegetables or herbs can be added as well. Quinoa comes from the Andes of South America, while pilaf-style cooking is familiar across many regions, so recipes vary from household to household.
The grains stay distinct and pleasantly tender, with a mild, nutty flavour. Serve it as a side with roasted vegetables, fish or meat, or add greens and beans for a simple plant-based meal. It is naturally gluten-free and provides some protein and fibre; at 4.1 g of protein per 100 g, it can help round out a meal but need not be treated as its sole protein source. Use plenty of vegetables and a light hand with oil for a lighter serving.
How Nutritious Is Quinoa Pilaf?
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 Quinoa Pilaf 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 Quinoa Pilaf Contain Allergens?
No known major allergens
Which Diets Is Quinoa Pilaf 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
Quinoa Pilaf Fat Profile
SATURATED
0.37g
MONOUNSATURATED
0.93g
POLYUNSATURATED
1.85g
Omega 6:3 ratio 19.6:1
Above the ideal 4:1 (19.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.