1 cup (medium) of Quinoa (Cooked) (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.

What is Quinoa (Cooked)?

Cooked quinoa comes from the seeds of a plant native to the Andes of South America. Though often treated like a grain, quinoa is technically a seed; simmering makes the small grains plump and fluffy, with their characteristic curled germ rings.

Its mild, slightly nutty flavour and tender, distinct texture work well in salads, grain bowls and soups. In the Andes it has long been a staple, while elsewhere it is often served as a side or used in place of rice or couscous. Quinoa provides fibre and protein, including all nine essential amino acids. For a balanced, lighter meal, pair it with plenty of vegetables, herbs and a bright lemon dressing.

Quinoa (Cooked) Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

21.3g

· 8% DV

Protein

4.1g

· 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%

Quinoa (Cooked) Vitamins & Minerals

Vitamins

0.7mg · 14% DV

Folate

42µg · 11% 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 Quinoa (Cooked)?

Nutrient density

High

75/ 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.

Quinoa (Cooked) 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 Quinoa (Cooked)

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 Quinoa (Cooked) 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 (Cooked) 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 Quinoa (Cooked) 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

Quinoa (Cooked) Fat Profile

SATURATED

0.23g

MONOUNSATURATED

0.55g

POLYUNSATURATED

1.05g

⚖️

Omega 6:3 ratio 12.1:1

Above the ideal 4:1 (12.1:1).

Compare Quinoa (Cooked)

🍚vs🍚

Quinoa (Cooked) vs Bulgur PilafSame calories per 100 g

→🍚vs🍝

Quinoa (Cooked) vs Whole wheat pasta4 kcal fewer per 100 g

→🍚vs🥖

Quinoa (Cooked) vs Breadstick290 kcal fewer per 100 g

→🍚vs🥯

Quinoa (Cooked) vs Simit220 kcal fewer per 100 g

→

Foods Similar to Quinoa (Cooked)

🍚

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 Quinoa (Cooked)

How long does cooked quinoa last in the fridge?

Cooked quinoa keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an off smell, a slimy texture, or visible mold.

Can you freeze cooked quinoa?

Yes, cooked quinoa freezes well. Cool it, divide it into meal-sized portions, and store it in airtight containers or freezer bags. Thaw it in the refrigerator or reheat it from frozen with a splash of water.

Do you need to rinse quinoa before cooking it?

Yes, rinsing quinoa under cold running water in a fine-mesh strainer helps wash away saponins on the seeds. Those natural compounds can make quinoa taste bitter or soapy, even after it has been cooked.

Why does cooked quinoa taste bitter?

Cooked quinoa may taste bitter when saponins remain on the seeds. Rinse the uncooked quinoa thoroughly in a fine-mesh strainer before cooking; rinsing can help even when the package says the quinoa is pre-rinsed.

How do you keep cooked quinoa fluffy instead of mushy?

For fluffier cooked quinoa, avoid adding excess water and let the grains rest covered briefly after cooking. Drain any remaining liquid, then separate the grains gently with a fork rather than stirring them vigorously.

Can you eat cooked quinoa cold?

Yes, cooked quinoa can be eaten cold once it has been cooled and stored safely. Toss it into salads, grain bowls, or wraps; its mild, nutty flavor pairs well with crisp vegetables and a sharp dressing.

How do you reheat cooked quinoa without drying it out?

Add a small splash of water before reheating cooked quinoa on the stove or in the microwave. Cover it to trap steam, stir or fluff it once hot, and make sure it is heated through before serving.

Can cooked quinoa replace rice in recipes?

Yes, cooked quinoa can replace rice in many bowls, side dishes, and stuffed-vegetable recipes. Its grains are smaller and have a slightly nutty flavor, so use it where a softer, less neutral base works.

What can you make with leftover cooked quinoa?

Leftover cooked quinoa works in breakfast porridge, vegetable fritters, soups, and stuffed peppers. Add it near the end of cooking soups so it warms through without becoming overly soft, or mix it with egg and herbs for fritters.

Is cooked quinoa a good choice for people with diabetes?

Cooked quinoa can fit into meals for people with diabetes, but its carbohydrates can still affect blood glucose. Pairing a portion with vegetables and a protein source may make a more balanced meal; follow your clinician’s individualized advice.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026