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Popped quinoa Calories
High protein and fiber, gluten-free, rich in minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Popped quinoa (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 20.7 g of carbs, 4.1 g of protein, 1.8 g of fat and 2 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Popped quinoa Nutrition Facts
Selected: 1 cup (medium) · 30 g
114
KCAL / 30G
Carbs
20.7g
· 8% DV
Protein
4.1g
· 8% DV
Fat
1.8g
· 2% DV
Fiber
2g
· 7% 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%
Popped quinoa nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 20.7 g | 8% |
| Fiber | 2 g | 7% |
| Protein | 4.1 g | 8% |
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 Popped quinoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 114 kcal |
| 1 tablespoon (extra small) | 5 g | 19 kcal |
| 2 tablespoon (small) | 10 g | 38 kcal |
| 1 piece (mini) | 15 g | 57 kcal |
| 1 serving (small) | 25 g | 95 kcal |
| 1 pack (large) | 40 g | 152 kcal |
| 1 serving (large) | 50 g | 190 kcal |
| 1 cup (large) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Popped quinoa
What is popped quinoa?
Popped quinoa is quinoa grain that has been heated until it expands and turns crisp. It is commonly eaten as a crunchy topping or snack, and is different in texture and use from cooked quinoa.
How do you make popped quinoa at home?
You can try popping quinoa in small batches in a thoroughly heated, dry pan, stirring or shaking the pan as the grains crackle. Home-popped quinoa may be less airy than commercial products made with specialized heat or pressure.
Is popped quinoa already cooked?
Packaged popped quinoa is generally ready to eat and does not need to be boiled like ordinary quinoa. Its heat-expanded texture is meant to be eaten crisp; cooking it again in liquid will make it soft.
How do you eat popped quinoa?
Eat popped quinoa by itself or sprinkle it over salads, soups, roasted vegetables, or grain bowls just before serving. Adding it at the last moment helps preserve its crunch, especially in moist dishes.
Can you use popped quinoa instead of breadcrumbs?
Yes, crushed popped quinoa can add a crisp coating to foods or a crunchy topping to casseroles. It does not bind or absorb moisture exactly like breadcrumbs, so it works best when used as a texture rather than a one-for-one replacement.
What does popped quinoa taste like?
Popped quinoa has a mild, lightly toasted, nutty flavor and a crisp texture. Its taste is subtle enough for both sweet foods, such as yogurt bowls, and savory dishes, such as salads.
How should you store popped quinoa?
Store popped quinoa in a tightly sealed, dry container away from heat and sunlight. Moisture quickly softens the crisp grains, so close the package promptly after use and avoid storing it near steam.
Can popped quinoa be added to yogurt or milk?
Yes, popped quinoa works as a crunchy addition to yogurt or milk. Sprinkle it on just before eating; leaving it in liquid for a while makes the grains lose their crisp texture.
Can you use popped quinoa in granola?
Yes, popped quinoa can add crunch to homemade granola. Stir it in after the baked ingredients have cooled, rather than baking it with them, to keep the popped grains from becoming overly hard or losing their texture.
Is popped quinoa good for weight loss?
Popped quinoa is not a weight-loss food by itself, but its fiber can contribute to a more filling snack or meal. It is easy to scatter generously over food, so a measured portion helps keep toppings from quietly adding up.
Popped quinoa Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B6
0.15mg · 9% DV
B2
0.1mg · 8% DV
Biotin
2.1µg · 7% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.18mg · 20% DV
Phosphorus
137mg · 20% DV
Magnesium
59mg · 14% DV
Potassium ⭐
169mg · 5% DV
Sodium
2.1mg · 0% DV
Popped quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Popped quinoa
To burn the 114 calories in 1 cup (medium) (30 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 Popped quinoa?
Popped quinoa is made by heating quinoa seeds until they puff and turn crisp. Quinoa comes from the Andes of South America, where it has long been cultivated; popped quinoa is now also used in breakfast foods and snacks around the world. Its small, airy pieces have a mild, nutty flavour and a delicate crunch.
Sprinkle it over yoghurt, porridge or cereal, stir it into homemade granola, or use it to add texture to salads and snack bars. It offers plant protein and fibre, with 6.8 g of fibre per 100 g. Add it just before serving to keep it crisp, and pair it with fruit or plain yoghurt for a simple breakfast without extra sweet coatings.
How Nutritious Is Popped 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 Popped 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 Popped quinoa Contain Allergens?
No known major allergens
Which Diets Is Popped 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
Popped quinoa Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.