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24 Dec 2021

About Calories in Quinoa

Quinoa is a whole grain that has become popular as a superfood among fitness and diet enthusiasts over the past few years. While quinoa has not been a mainstream food choice in many countries around the world, people are slowly realising the excellent health benefits that come with this whole grain. Moreover, the leaves of this nutritious plant are consumed too, apart from the seeds (grains). There are over 120 different varieties of quinoa available, but black, white and red quinoa are mostly preferred. In this article, we’ll take a detailed look at calories in quinoa, its nutritional breakdown and health benefits.

Quinoa (100 grams)

Nutritional Facts

100 Grams quinoa

374 calories


68 grams


5 grams


13 grams

Dietary Fibre

5 grams


21 mg


740 mg

How Many Calories Does Quinoa Have?

Quinoa is a highly nutritious whole grain with nutritional properties similar to other food grains. Quinoa can be grounded into flour and used as a base to prepare many dishes. As seen from the table above, 100 grams of quinoa contains 374 calories approximately. Moreover, this whole grain is rich in carbohydrates, which is one of the main sources of energy that we humans need throughout the day.


Quinoa also contains proteins that help in building muscles and tissue in our bodies. Quinoa is low in fat, with only 5 grams of fat per 100 grams and also contains dietary fibre that helps promote digestive health. If you wish to burn 374 calories, you will need to spend approximately 40 minutes running and around 60 minutes cycling. If you prefer walking, you will need to walk for approximately 90 minutes to burn the same amount of calories.

Calories in Common Food Items With Quinoa

Quinoa is used in dozens of different dishes for various purposes- from salads, vegetables to loaves of bread and many other food items. You can also find ready-to-cook items like Quinoa flakes or Quinoa pasta available in the supermarket. However, it’s also important to know how many calories these food items contain if you want to maintain a calorie specific diet. Let’s take a look at various dishes that contain Quinoa and their calories:

Dishes Containing Quinoa


1 cup quinoa calories (homemade)

222 calories

Quinoa and Kale (1 cup)

150 calories

Quinoa flakes (1 cup)

390 calories

Quinoa pasta (50 grams)

205 calories

Quinoa salad (1 cup)

270 calories

Quinoa cookies (50 grams)

200 calories

Cheesy quinoa (1 serving)

205 calories

Health Benefits of Eating Quinoa

As mentioned previously, Quinoa has recently been recognised as a superfood in terms of its nutritional value and health benefits. As a whole grain, Quinoa provides all of the necessary macronutrients such as carbs, proteins and fats that are needed daily. Let’s dive into some of the main health benefits that quinoa provides:


  1. Quinoa provides a range of amino acids, which are responsible for being the building blocks of muscle and tissue development and also improving the functions of the immune system.

  2. Quinoa is a good source of dietary fibre. Dietary fibre in the diet is beneficial for improving digestion and keeping the gut healthy. As per health sites, dietary fibre also actively reduces the risk of health conditions such as constipation, high cholesterol and high blood pressure. It can also help you in losing weight, as it makes you feel full for a long time.

  3. Quinoa is an excellent source of antioxidants, mainly Vitamin E. Vitamin E has been proven as an antioxidant that reduces the risk of various diseases and medical conditions such as heart disease, some types of cancers, eye diseases and more. More and more studies are also being done on the positive health benefits of quinoa as an antioxidant.

  4. Quinoa contains manganese, a micronutrient that is needed by the human body daily. Manganese is a nutrient that supports cell growth and also boosts metabolism.

  5. Quinoa is fully gluten-free, meaning people who are allergic to gluten can consume quinoa as a substitute for wheat in items like pasta, bread, etc.

  6. Quinoa contains highly quercetin and kaempferol, two rare nutrients that protect the human body against serious medical conditions like chronic inflammation, heart disease, diabetes and several kinds of cancers. These nutrients are also known to boost the immune system.

  7. Every 200 grams of quinoa contains about 26 grams of protein, which is higher than the protein content in most grains. For vegans too, quinoa serves as an excellent source of protein.

How Much Quinoa Should you Consume in a Day?

While quinoa is a super healthy food, you can end up overeating if you are not careful about your portion sizes. As quinoa can be consumed throughout the day for three meals, you should try to limit your quinoa intake to not more than 2 bowls or 150-200 grams on a single day. It is also important that you consume other food types such as vegetables and fruits every day to meet your body’s nutritional needs.

Bottom Line

Quinoa is an excellent food type that has seen a rise in popularity over the past few years. Health-conscious people have started incorporating quinoa into their daily diets to take advantage of its myriad health benefits. However, simply focusing on your health is not enough these days. Unexpected diseases and accidents can happen to anyone and anywhere.


With the ever-rising cost of private healthcare, you should also look into getting a health insurance plan that can keep you and your family financially protected in case of any medical emergencies. You can make use of a health insurance calculator to find the perfect plan for your needs. With health insurance plans on Finserv MARKETS, you can enjoy benefits like cashless claims, a wide network of hospitals and swift renewals. 

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FAQs on Calories in Quinoa

  • ✔️ What is the number of calories in one cup of quinoa?

    There are approximately 222 calories in one cup of quinoa. Alternatively, if it’s a larger cup, 100g quinoa calories can be up to 374. 

  • ✔️Can you eat quinoa every day?

    Yes, quinoa is a perfectly healthy food grain that can be part of your daily diet. 

  • ✔️Can quinoa help in weight loss?

    Quinoa is a fibre rich food that can keep your stomach full for a long time. Combine adding quinoa to your diet with regular exercise to lose weight.

  • ✔️ Is quinoa healthier than oatmeal?

    Yes, quinoa is generally considered healthier than oatmeal as it contains more fibre and also has lower calories. 

  • ✔️How is quinoa eaten?

    Quinoa can be consumed as porridge during breakfast or added to salads. Quinoa can also be turned into flour and used for making bread or pasta. Further, there are also many ready-to-cook quinoa foods available at the supermarket you can buy.