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Puffed Quinoa Calories
Gluten-free, source of protein and fiber, light and crunchy
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Puffed Quinoa (30 g) has 113 calories. That works out to 376 calories per 100 g. It contains 20.7 g of carbs, 3.9 g of protein, 1.8 g of fat and 2.1 g of fiber. Its 10.5 µg of Biotin covers 35% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Puffed Quinoa Nutrition Facts
Selected: 1 cup (medium) · 30 g
113
KCAL / 30G
Carbs
20.7g
· 8% DV
Protein
3.9g
· 8% DV
Fat
1.8g
· 2% DV
Fiber
2.1g
· 8% 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%
Puffed Quinoa nutrition facts table · 1 cup (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 20.7 g | 8% |
| Fiber | 2.1 g | 8% |
| Protein | 3.9 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 Puffed Quinoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 30 g | 113 kcal |
| 1 tablespoon (small) | 5 g | 19 kcal |
| 1 piece (mini) | 10 g | 38 kcal |
| ½ cup (small) | 15 g | 56 kcal |
| 1 serving (medium) | 25 g | 94 kcal |
| 1 pack (medium) | 50 g | 188 kcal |
| 2 cup (large) | 60 g | 226 kcal |
| 100 g | 100 g | 376 kcal |
Calculated from 376 calories per 100 g.
Frequently Asked Questions About Puffed Quinoa
What is puffed quinoa, and how is it made?
Puffed quinoa is quinoa expanded by heat into a light, crunchy form. The basic product is generally minimally processed: the grains are heated so they puff, rather than being turned into a cooked, soft grain. Coated or flavored versions may have additional ingredients.
Does puffed quinoa need to be cooked?
No, puffed quinoa is usually ready to eat and does not need cooking. Heat or liquid can make it lose its crisp texture, so add it at the end of cooking or just before serving when you want it to stay crunchy.
How do you eat puffed quinoa?
Use puffed quinoa as a crunchy topping or mix-in. It works in yogurt bowls, oatmeal, salads, snack bars, and homemade cereal. Add it shortly before eating if you want to keep its crunch, since moisture softens the puffs.
Can you make puffed quinoa at home?
Yes, you can try popping dry quinoa in a hot, dry pan in small batches, stirring constantly. The grains may not puff as evenly as commercial puffed quinoa, and some may remain small or unpopped, so avoid overcrowding the pan.
Can puffed quinoa replace puffed rice in recipes?
Often, yes: puffed quinoa can replace puffed rice in cereal mixes, snack bars, and crunchy toppings. Its flavor is slightly nutty, so the finished recipe may taste different. Add it near the end when a recipe involves liquid to help preserve its texture.
Does puffed quinoa taste like regular quinoa?
Puffed quinoa has a mild, slightly nutty flavor, but its texture is much lighter and crispier than cooked quinoa. It works well with both sweet and savory ingredients, and usually takes on the flavor of what it is mixed with.
Can you add puffed quinoa to smoothies?
Yes, puffed quinoa can be sprinkled over a smoothie or smoothie bowl as a crunchy topping. Blending it into the drink or letting it sit in liquid will soften it, so add it on top just before serving.
How do you keep puffed quinoa crunchy?
Store puffed quinoa in a tightly sealed container in a cool, dry place. Moisture makes it lose its crunch, so close the package promptly after use and keep it away from steamy cooking areas.
Can puffed quinoa be used in baking?
Yes, puffed quinoa can add crunch to cookies, bars, and other baked snacks. For a more noticeable crisp texture, mix it in near the end and avoid prolonged baking, which can make the puffs less crunchy.
Is puffed quinoa good for weight loss?
Puffed quinoa can fit into a weight-loss eating pattern, but it does not cause weight loss on its own. Its fiber and protein can contribute to a filling snack or meal topping; sweet coatings and other additions change the overall balance.
Puffed Quinoa Vitamins & Minerals
Vitamins
Biotin
10.5µg · 35% DV
Folate
55.2µg · 14% DV
B1
0.11mg · 9% DV
B6
0.15mg · 9% 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
1.5mg · 0% DV
Puffed Quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Puffed Quinoa
To burn the 113 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 Puffed Quinoa?
Puffed Quinoa is made by heating quinoa grains until they expand into light, crisp pieces. It has a mild, slightly nutty flavour and is commonly stirred into breakfast cereal, porridge or yoghurt, or used in granola and snack bars. Sprinkle it over fruit, salads or soups for a little crunch; it also works as a topping for desserts.
It offers plant-based protein and fibre in a light, crunchy form, and is naturally gluten-free. For a more filling breakfast, pair it with yoghurt or milk and fruit. Add it just before serving if you want it to stay crisp.
How Nutritious Is Puffed 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 Puffed 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 Puffed Quinoa Contain Allergens?
No known major allergens
Which Diets Is Puffed Quinoa 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
Puffed Quinoa Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.