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Quinoa (Raw) Calories
High protein, gluten-free, fiber source
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
0.25 cup (medium) of Quinoa (Raw) (45 g) has 166 calories. That works out to 368 calories per 100 g. It contains 28.9 g of carbs, 6.3 g of protein, 2.7 g of fat and 3.2 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
What is Quinoa (Raw)?
Quinoa is the seed of a plant native to the Andes of South America. Although it is used like a grain, it is technically a seed rather than a cereal grain. Raw quinoa means the dry, uncooked seeds; rinsing them well before cooking helps remove a naturally bitter surface coating.
It is usually cooked before eating, then served as a pilaf-style side, stirred into soups, or tossed into salads and bowls. Its mild, slightly nutty flavour and tender but distinct texture pair well with vegetables, beans, herbs and citrus. Quinoa provides protein and fibre and is naturally gluten-free. For a lighter dish, use plenty of vegetables and keep added oil modest.
Quinoa (Raw) Nutrition Facts
Selected: 100 g
368
KCAL / 100G
Carbs
64.2g
· 23% DV
Protein
14.1g
· 28% DV
Fat
6.1g
· 8% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 15% · Fat 15%
Quinoa (Raw) Vitamins & Minerals
Vitamins
Folate
184µg · 46% DV
B1
0.36mg · 30% DV
B6
0.49mg · 29% DV
B2
0.32mg · 25% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
457mg · 65% DV
Magnesium
197mg · 47% DV
How Nutritious Is Quinoa (Raw)?
Nutrient density
Very 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.
Quinoa (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa (Raw)
To burn the 368 calories in 100 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.
Is Quinoa (Raw) Processed?
NOVA 1
Unprocessed
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 (Raw) Contain Allergens?
No known major allergens
Which Diets Is Quinoa (Raw) 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 (Raw) Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.6g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 25:1
Above the ideal 4:1 (25:1).
Compare Quinoa (Raw)
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Frequently Asked Questions About Quinoa (Raw)
Do you need to rinse raw quinoa before cooking it?
Yes, rinse raw quinoa under running water before cooking. Its outer coating can contain saponins, which taste bitter; a fine-mesh strainer helps keep the small seeds from washing away.
Can you eat raw quinoa?
You can eat raw quinoa, but it is usually better cooked or sprouted first. Uncooked seeds are hard and may be difficult to digest, and rinsing helps remove bitter-tasting saponins from the surface.
How do you cook raw quinoa?
Rinse raw quinoa, then simmer it in water until the seeds are tender and their little white germ rings become visible. Follow the water ratio on the package, since cooking instructions can vary between products.
Why does quinoa taste bitter?
Quinoa tastes bitter when saponins remain on the seeds’ outer surface. Rinse it thoroughly in a fine-mesh strainer before cooking; if the bitterness persists, soak the seeds briefly and rinse them again.
Does raw quinoa need to be soaked?
No, soaking raw quinoa is not necessary before cooking. It may shorten the cooking time, but rinsing is still useful for removing surface saponins; refrigerate quinoa if you soak it for an extended time.
Can quinoa be sprouted?
Yes, whole raw quinoa can be sprouted. Soak the seeds, drain them well, and rinse them regularly in a clean sprouting jar until small sprouts appear; rinse the sprouts before eating.
How can you tell if raw quinoa has gone bad?
Raw quinoa that smells rancid, musty, or noticeably sour should be discarded. Check for moisture, mold, or insects too; fresh quinoa should smell mild and remain dry and free-flowing.
How long does cooked quinoa last in the fridge?
Cooked quinoa generally keeps for several days in the refrigerator when stored promptly in a covered container. Refrigerate it after it cools, and discard it if it develops an unusual smell, appearance, or texture.
Is quinoa a grain or a seed?
Quinoa is a seed, not a cereal grain, although it is prepared and eaten like one. It comes from a plant related to amaranth, which is why quinoa is often called a pseudocereal.
Can quinoa replace couscous in a recipe?
Yes, cooked quinoa can replace couscous in many salads and side dishes. The seeds are naturally smaller and have a different, slightly nutty texture, so adjust the dressing and seasonings to suit the dish.
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Nutrition data compiled from USDA FoodData Central and scientific sources.