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White and red quinoa Calories
Whole grain, high protein, fiber source, gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of White and red 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.
White and red 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%
White and red quinoa nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.35 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 White and red quinoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 222 kcal |
| 1 tablespoon (small) | 12 g | 14 kcal |
| 1 piece (small) | 50 g | 60 kcal |
| ½ cup (small) | 92 g | 110 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 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 White and red quinoa
What is the difference between white and red quinoa?
White quinoa cooks up softer and fluffier, while red quinoa tends to stay firmer and hold its shape. Their flavors are similar, but red quinoa’s sturdier texture often works better in salads, while white quinoa suits porridge and softer dishes.
How do you cook white and red quinoa?
Rinse white and red quinoa, then simmer it in water until the grains turn tender and the liquid is absorbed. Let it rest covered off the heat, then fluff with a fork. Use the package’s water guidance, as products and cooking methods can vary.
Do you need to rinse white and red quinoa before cooking?
Yes, rinse white and red quinoa under running water in a fine-mesh strainer before cooking. Rinsing removes some of the naturally occurring saponins on the grains, which can make quinoa taste bitter or soapy.
Can you cook white and red quinoa together?
Yes, white and red quinoa can be cooked together because their cooking times are usually similar. The red grains may remain a little firmer, so check the texture as they cook. Rinse both colors together first for an easy mixed side dish.
Why does white and red quinoa taste bitter?
White and red quinoa can taste bitter or soapy when saponins remain on the grain’s surface. Rinse it thoroughly before cooking, rubbing the grains gently under running water. If the unpleasant taste persists after rinsing, don’t use that batch.
Does red quinoa take longer to cook than white quinoa?
Red quinoa can take slightly longer to soften than white quinoa, and it usually stays firmer even when cooked. Check both colors for tenderness near the end of cooking rather than relying only on the clock, especially when preparing them together.
Is white and red quinoa a complete protein?
Yes, quinoa provides all nine essential amino acids, so white and red quinoa are considered complete protein sources. That makes them a useful plant-based ingredient, but they do not need to be paired with a specific food at every meal.
Can you use white and red quinoa instead of rice?
Yes, white and red quinoa can replace rice in many meals, including bowls, stuffed vegetables, and side dishes. Expect a nuttier flavor and a different texture; red quinoa stays firmer, while white quinoa is closer to a soft, fluffy grain.
Can you eat white and red quinoa raw?
It’s better not to eat uncooked white and red quinoa as you would a ready-to-eat grain. Raw quinoa is hard and can be unpleasant to digest; rinse it and cook it first, or use quinoa that has been prepared for eating as a sprout.
Can cooked white and red quinoa be frozen?
Yes, cooked white and red quinoa can be frozen in an airtight container once cooled. Thaw it in the refrigerator or reheat it directly in a moist dish. The grains may soften after freezing, so they work especially well in soups and bowls.
White and red quinoa Vitamins & Minerals
Vitamins
B5
1.3mg · 26% DV
Folate
77.7µg · 19% DV
B1
0.19mg · 16% DV
B2
0.2mg · 15% DV
Minerals
Manganese
1.11mg · 48% DV
Copper
0.37mg · 41% DV
Phosphorus
281mg · 40% DV
Magnesium
118mg · 28% DV
Potassium ⭐
318mg · 9% DV
Sodium
13mg · 1% DV
White and red quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White and red 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 White and red quinoa?
White and red quinoa are edible seeds from a plant native to the Andes, cooked and served much like grains. White quinoa tends to turn soft and fluffy, while red usually keeps a firmer bite; using both adds colour and texture. Their mild, slightly nutty flavour works well in both warm dishes and salads.
Across the Americas and elsewhere, quinoa is often served as a side in place of rice, or tossed with vegetables, herbs and a dressing. It provides protein and fibre as well as carbohydrates, and is naturally gluten-free. For an easy, balanced meal, pair it with beans or roasted vegetables; a generous squeeze of lemon can bring freshness without adding much richness.
How Nutritious Is White and red 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 White and red 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 White and red quinoa Contain Allergens?
No known major allergens
Which Diets Is White and red 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
White and red quinoa Fat Profile
SATURATED
0.35g
MONOUNSATURATED
1.02g
POLYUNSATURATED
1.94g
Omega 6:3 ratio 13.9:1
Above the ideal 4:1 (13.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.