1 cup (medium) of Quinoa Seed (170 g) has 626 calories. That works out to 368 calories per 100 g. It contains 109.1 g of carbs, 24 g of protein, 10.4 g of fat and 11.9 g of fiber. Its 59.5 µg of Biotin covers 198% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.

What is Quinoa Seed?

Quinoa Seed is the edible seed of a plant native to the Andes, where it has been cultivated for thousands of years. Though often treated like a grain in the kitchen, it is technically a seed. Once cooked, the small grains turn tender and show a fine curved ring, with a mild, slightly earthy flavour.

Across the Americas and elsewhere, it is served warm as a side or in grain bowls, and cooled in salads. Rinse it well before cooking to help remove its natural bitterness. Quinoa seeds provide plant-based protein and fibre, making them a satisfying option for meat-free meals; 100 g contains 14.1 g of protein. Pair with vegetables, herbs and a bright dressing for a balanced, lighter meal.

Quinoa Seed Nutrition Facts

Selected: 100 g

368

KCAL / 100G

Carbs

64.2g

· 23% DV

Protein

14.1g

· 28% DV

Fat

6.1g

· 8% DV

Fiber

· 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 Seed Vitamins & Minerals

Vitamins

Biotin

35µg · 117% DV

Folate

184µg · 46% DV

0.36mg · 30% DV

0.49mg · 29% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

457mg · 65% DV

Magnesium

197mg · 47% DV

How Nutritious Is Quinoa Seed?

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

54/ 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 Seed 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 Seed

To burn the 368 calories in 100 g:

🚶

91min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Quinoa Seed 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 Seed 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 Seed 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 Seed Fat Profile

SATURATED

0.71g

MONOUNSATURATED

1.6g

POLYUNSATURATED

3.3g

⚖️

Omega 6:3 ratio 9.2:1

Above the ideal 4:1 (9.2:1).

Compare Quinoa Seed

🌾vs🍚

Quinoa Seed vs Bulgur Pilaf248 kcal more per 100 g

→🌾vs🍝

Quinoa Seed vs Whole wheat pasta244 kcal more per 100 g

→🌾vs🥖

Quinoa Seed vs Breadstick42 kcal fewer per 100 g

→🌾vs🥯

Quinoa Seed vs Simit28 kcal more per 100 g

→

Foods Similar to Quinoa Seed

🍚

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 Seed

How do you cook quinoa seeds?

Rinse quinoa seeds in a fine-mesh strainer, then simmer one part seeds with about two parts water until the liquid is absorbed and the grains look translucent. Let them stand covered briefly, then fluff with a fork.

Do quinoa seeds need to be rinsed before cooking?

Yes, rinse quinoa seeds under running water in a fine-mesh strainer before cooking. Their natural coating can contain saponins, which may taste bitter or soapy; rinsing removes much of that coating.

Why do quinoa seeds taste bitter?

Quinoa seeds can taste bitter because of saponins on their outer surface. Rinsing them thoroughly before cooking usually reduces the bitterness; if the cooked quinoa still tastes bitter, rinse the seeds more carefully next time.

Are quinoa seeds a grain or a seed?

Quinoa seeds are botanically seeds, not true cereal grains. In cooking, they are used much like grains such as rice, which is why quinoa is often described as a grain-like food.

Can you eat quinoa seeds raw?

It is best not to eat dry, uncooked quinoa seeds as you would a ready-to-eat snack: they are hard and can taste bitter. Cook them first, or use properly sprouted quinoa in recipes that call for it.

How should you store quinoa seeds?

Keep dry quinoa seeds in an airtight container in a cool, dry cupboard away from sunlight and steam. A dry storage spot helps protect them from moisture and odors; avoid leaving the package open after use.

Can cooked quinoa seeds be frozen?

Yes, cooked quinoa seeds freeze well. Cool them promptly, portion them into airtight freezer-safe containers, and thaw what you need in the refrigerator or reheat it directly in a dish with a little added moisture.

Can quinoa seeds replace rice?

Yes, cooked quinoa seeds can replace rice as a side dish or in bowls and salads. They have a slightly nutty flavor and a more distinct, tender bite, so the finished dish will not taste exactly like rice.

Are quinoa seeds good for weight loss?

Quinoa seeds can fit into a weight-loss meal because their protein and fiber can make a meal more filling. They do not cause weight loss on their own, and rich sauces or oversized servings can add substantially to a dish.

Can people with diabetes eat quinoa seeds?

Yes, many people with diabetes can include quinoa seeds in meals, but their effect on blood sugar varies with the portion and the rest of the meal. Ask your doctor or dietitian how to fit them into your individual plan.

Have another question about Quinoa Seed?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026