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Lightly Boiled Quinoa Calories
Whole grain, high protein, gluten-free, fiber source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lightly Boiled Quinoa (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 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Lightly Boiled Quinoa 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%
Lightly Boiled Quinoa 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 | 13 mg | 1% |
| 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 Lightly Boiled Quinoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 222 kcal |
| 1 tablespoon (medium) | 15 g | 18 kcal |
| 1 piece (small) | 50 g | 60 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 cup (small) | 120 g | 144 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 pack (large) | 250 g | 300 kcal |
| 1 cup (large) | 250 g | 300 kcal |
| 2 cup (large) | 370 g | 444 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Lightly Boiled Quinoa
How do you cook lightly boiled quinoa?
To make lightly boiled quinoa, rinse the grains, then simmer them in water until tender but still slightly firm. Let the pot stand covered briefly off the heat, then fluff with a fork so the grains stay separate rather than mushy.
Is lightly boiled quinoa already fully cooked?
Lightly boiled quinoa is cooked only if its grains are tender throughout, with no hard center. If it is still firm in the middle, add a little water and simmer it longer; don’t assume the phrase means it is ready to eat.
Why does lightly boiled quinoa taste bitter?
Lightly boiled quinoa can taste bitter when natural saponins remain on the grains. Rinse quinoa thoroughly under cold running water before cooking, especially if the finished dish has a soapy or unpleasantly sharp taste.
How long does lightly boiled quinoa keep in the fridge?
Lightly boiled quinoa keeps for about three to five days in the refrigerator when cooled promptly and stored in a covered container. Discard it if it develops an off smell, unusual stickiness, or visible mold.
Can you freeze lightly boiled quinoa?
Yes, lightly boiled quinoa freezes well. Cool it completely, divide it into meal-sized portions, and seal them in freezer-safe containers or bags. Thaw it in the refrigerator and add a splash of water when reheating if it seems dry.
How do you keep lightly boiled quinoa from turning mushy?
For fluffy lightly boiled quinoa, use only enough cooking water for the grains to absorb, and stop cooking as soon as they are tender. Drain excess water promptly and fluff the quinoa with a fork instead of stirring it vigorously.
Can lightly boiled quinoa replace rice in recipes?
Yes, lightly boiled quinoa can replace rice in grain bowls, stuffed vegetables, and many side dishes. Its small, separate grains have a different texture, so add it near the end when substituting in recipes that call for already-cooked rice.
What should you serve with lightly boiled quinoa?
Lightly boiled quinoa pairs well with roasted vegetables, beans, grilled fish, or chicken, and it also works as a base for a lunch bowl. A dressing with lemon or herbs adds flavor without hiding quinoa’s mild, nutty taste.
Can you eat lightly boiled quinoa cold?
Yes, lightly boiled quinoa can be eaten cold in salads or grain bowls. Cool it promptly after cooking and refrigerate it in a covered container; toss it with vegetables, herbs, or dressing just before serving.
Does lightly boiled quinoa need to be soaked before cooking?
No, lightly boiled quinoa does not need soaking before cooking. Rinsing it under cold water is usually enough to remove surface saponins; soaking is optional and can make the grains soften faster, so shorten the cooking time if you do soak them.
Lightly Boiled Quinoa Vitamins & Minerals
Vitamins
B5
1.11mg · 22% DV
Folate
77.7µg · 19% DV
B1
0.19mg · 16% DV
B2
0.2mg · 15% DV
Minerals
Manganese
1.17mg · 51% DV
Phosphorus
281mg · 40% DV
Copper
0.35mg · 39% DV
Zinc
2.04mg · 19% DV
Potassium ⭐
318mg · 9% DV
Sodium
13mg · 1% DV
Lightly Boiled Quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly Boiled Quinoa
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 Lightly Boiled Quinoa?
Lightly boiled quinoa is the Andean seed cooked just until tender, with a mild, nutty flavour and small, fluffy grains that retain a slight bite. Though often used like a grain, quinoa is technically a seed and is naturally gluten-free.
It works well in salads, grain bowls, soups or as a side in place of rice, and can be served warm or chilled. It contributes protein and fibre, making it a useful base for vegetarian and vegan meals as well as a varied diet. Pair it with vegetables, herbs and a bright dressing; avoid overcooking if you want the grains to stay distinct.
How Nutritious Is Lightly Boiled 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.
Is Lightly Boiled 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 Lightly Boiled Quinoa Contain Allergens?
No known major allergens
Which Diets Is Lightly Boiled 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
Lightly Boiled Quinoa Fat Profile
SATURATED
0.37g
MONOUNSATURATED
0.93g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.