1 cup (medium) of Mixed Quinoa (185 g) has 222 calories. That works out to 120 calories per 100 g. It contains 39.4 g of carbs, 7.8 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 Mixed Quinoa?

Mixed quinoa brings together different quinoa varieties, commonly distinguished by their seed colours. Quinoa comes from the Andes of South America; once cooked, its grains turn tender and fluffy, with a mild, earthy, slightly nutty flavour. It works well as a warm side, a base for grain bowls, or tossed into a salad after cooling. In Andean cooking it is used in soups and stews, while elsewhere it often stands in for rice or couscous.

It offers protein and fibre and is naturally gluten-free. Rinse it before cooking to help remove any lingering bitterness, then pair it with vegetables, herbs or a bright dressing for an easy, balanced meal.

Mixed Quinoa Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

21.3g

· 8% DV

Protein

4.2g

· 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%

Mixed Quinoa Vitamins & Minerals

Vitamins

Folate

42µg · 11% DV

0.1mg · 8% DV

0.11mg · 8% DV

0.12mg · 7% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

152mg · 22% DV

Magnesium

64mg · 15% DV

Iron

2mg · 11% DV

How Nutritious Is Mixed Quinoa?

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.

Mixed Quinoa 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 Mixed Quinoa

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 Mixed 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 Mixed Quinoa 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 Mixed 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

Mixed Quinoa Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.48g

POLYUNSATURATED

1.03g

⚖️

Omega 6:3 ratio 11.9:1

Above the ideal 4:1 (11.9:1).

Compare Mixed Quinoa

🥗vs🍚

Mixed Quinoa vs Bulgur PilafSame calories per 100 g

→🥗vs🍝

Mixed Quinoa vs Whole wheat pasta4 kcal fewer per 100 g

→🥗vs🥖

Mixed Quinoa vs Breadstick290 kcal fewer per 100 g

→🥗vs🥯

Mixed Quinoa vs Simit220 kcal fewer per 100 g

→

Foods Similar to Mixed Quinoa

🍚

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 Mixed Quinoa

How do you cook mixed quinoa?

Rinse mixed quinoa in a fine-mesh sieve, then simmer it with water in a covered saucepan until the liquid is absorbed and the grains are tender. Let it stand off the heat for a few minutes, then fluff it with a fork.

What is the water-to-quinoa ratio for mixed quinoa?

A useful starting point for mixed quinoa is two parts water to one part quinoa. This usually cooks the grains through while keeping them separate; use slightly less water if you prefer a firmer texture.

Do you need to rinse mixed quinoa before cooking?

Yes, rinse mixed quinoa under running water before cooking. A fine-mesh sieve keeps the small grains from escaping, and rinsing removes saponin residue that can leave a bitter or soapy taste.

Why does mixed quinoa taste bitter?

Mixed quinoa can taste bitter when saponin residue remains on the grains. Rinse it thoroughly under cool running water before cooking; the rinse water should no longer look noticeably foamy.

How long does mixed quinoa take to cook?

Mixed quinoa generally takes about 15–20 minutes to simmer. It is ready when the liquid is absorbed and the grains are tender; red and black quinoa may stay firmer than the white grains in the blend.

Is mixed quinoa different from white quinoa?

Yes. Mixed quinoa combines grains of different colors, commonly white, red, and black. White quinoa tends to cook softer, while red and black grains hold their shape more and add a firmer, slightly crunchy texture.

Should you soak mixed quinoa before cooking it?

No, soaking mixed quinoa is not necessary; rinse it and cook it directly. Soaking can shorten cooking time, but it may also soften the grains sooner, so keep an eye on the texture as it cooks.

Can mixed quinoa replace rice in a bowl or salad?

Yes, cooked mixed quinoa works well instead of rice in grain bowls and salads. Its red and black grains stay relatively firm, so it holds up with roasted vegetables, beans, herbs, and dressing without becoming as soft as white quinoa.

How long does cooked mixed quinoa last in the fridge?

Cooked mixed quinoa keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly and refrigerate it; discard it if it develops an off smell, a slimy texture, or mold.

Can you freeze cooked mixed quinoa?

Yes, cooked mixed quinoa freezes well. Cool it completely, portion it into airtight containers or freezer bags, and thaw only what you need; reheat it with a small splash of water to restore a softer texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026