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Red, White & Black Boiled Quinoa Calories
Complete protein, fiber, minerals, vitamins, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Red, White & Black Boiled Quinoa (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.
Red, White & Black Boiled Quinoa Nutrition Facts
Selected: 1 cup (medium) · 185 g
222
KCAL / 185G
Carbs
39.4g
· 14% DV
Protein
7.6g
· 15% DV
Fat
3.5g
· 4% DV
Fiber
5.2g
· 19% 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%
Red, White & Black Boiled Quinoa nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.37 g | 2% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 39.4 g | 14% |
| Fiber | 5.2 g | 19% |
| Protein | 7.6 g | 15% |
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 Red, White & Black Boiled Quinoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 222 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 3 tablespoon (medium) | 45 g | 54 kcal |
| 1 piece (small) | 50 g | 60 kcal |
| ½ cup (small) | 93 g | 112 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 bottle (medium) | 200 g | 240 kcal |
| 1 pack (large) | 250 g | 300 kcal |
| 2 cup (large) | 370 g | 444 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Red, White & Black Boiled Quinoa
Is red, white and black boiled quinoa ready to eat?
Yes, red, white and black boiled quinoa is already cooked and can be eaten as it is. Fluff it with a fork and serve it cold or warm, or add it to a meal; reheat leftovers thoroughly if you prefer them hot.
What is the difference between red, white and black boiled quinoa?
Red and black quinoa usually keep a firmer, slightly chewier bite, while white quinoa tends to be softer. In red, white and black boiled quinoa, the mix gives salads and bowls more varied texture and a mildly earthy flavor.
Can you put red, white and black boiled quinoa in a salad?
Yes, red, white and black boiled quinoa works well in salads. Let it cool, then toss it with chopped vegetables, herbs and a bright dressing; its firmer colored grains hold their shape better than softer white quinoa alone.
How long does red, white and black boiled quinoa last in the fridge?
Red, white and black boiled quinoa keeps for about 3–4 days in a sealed container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an off smell, a slimy texture or mold.
Can you freeze red, white and black boiled quinoa?
Yes, red, white and black boiled quinoa freezes well. Cool it first, portion it into airtight containers, and thaw it in the refrigerator or reheat it from frozen; the texture may soften slightly, making it especially useful in soups and hot bowls.
Why is red, white and black boiled quinoa bitter?
Red, white and black boiled quinoa can taste bitter if saponins remain on the grains. When preparing quinoa from dry, rinse it thoroughly under running water before cooking; if already-boiled quinoa tastes strongly unpleasant, discard it.
Does red, white and black boiled quinoa need rinsing before eating?
No, red, white and black boiled quinoa does not need rinsing before eating because it is already cooked. Rinsing can make it watery. If you are cooking it from dry, rinse it first to help remove naturally occurring bitter saponins.
How do you reheat red, white and black boiled quinoa without drying it out?
Add a splash of water before reheating red, white and black boiled quinoa in a covered pan or microwave-safe bowl. Stir once or twice and heat until steaming throughout; the added moisture helps loosen the grains and keeps them from drying out.
What can you serve with red, white and black boiled quinoa?
Red, white and black boiled quinoa pairs well with roasted vegetables, beans, grilled fish or chicken. Season it with herbs and lemon for a simple side, or add a sauce and extra vegetables to turn the cooked quinoa into a bowl meal.
Is red, white and black boiled quinoa a complete protein?
Yes, quinoa provides all nine essential amino acids, so red, white and black boiled quinoa is considered a complete plant protein. Its mixed colors do not change that; serving it with vegetables or beans makes an easy, balanced meal.
Red, White & Black Boiled Quinoa Vitamins & Minerals
Vitamins
B5
1.11mg · 22% DV
Folate
77.7µg · 19% DV
B6
0.19mg · 11% DV
Biotin
2.78µg · 9% DV
Minerals
Manganese
1.11mg · 48% DV
Copper
0.37mg · 41% DV
Magnesium
118mg · 28% DV
Phosphorus
142mg · 20% DV
Potassium ⭐
315mg · 9% DV
Sodium
13mg · 1% DV
Red, White & Black Boiled Quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red, White & Black Boiled Quinoa
To burn the 222 calories in 1 cup (medium) (185 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 Red, White & Black Boiled Quinoa?
Red, White & Black Boiled Quinoa is a mix of cooked quinoa seeds, a crop domesticated in the Andes of South America. The white grains tend to be softer, while red and black quinoa hold their shape, giving the mix a pleasantly varied texture. Its mild, faintly nutty flavour works with both savoury and lightly seasoned dishes.
Serve it warm as a side in place of rice, or let it cool for salads and grain bowls; it is also an easy addition to soups. Quinoa provides protein and fibre and is naturally gluten-free. For a balanced meal, pair it with roasted vegetables, beans or lentils, and use herbs or citrus for freshness without a heavy dressing.
How Nutritious Is Red, White & Black Boiled 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 Red, White & Black Boiled 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 Red, White & Black Boiled Quinoa Contain Allergens?
No known major allergens
Which Diets Is Red, White & Black Boiled 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
Red, White & Black Boiled Quinoa Fat Profile
SATURATED
0.37g
MONOUNSATURATED
1.11g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.