Calories in Quinoa: Nutritional facts for Quinoa Types

A 100g serving of cooked quinoa contains 120 calories, 4.4g protein, 1.92g fat, 21.3g carbs, and 2.8g fiber.

A 1 kg serving of cooked quinoa contains 1,200 calories based on the available data from the USDA.

There are 626 calories in 1 cup of raw quinoa (170g), while a cup of cooked quinoa (185g) contains 222 calories.

Quinoa is a nutrient-dense grain that offers many health benefits, as listed below:

• Lowers blood sugar levels: Quinoa has been found to lower blood sugar levels, blood triglycerides, and free fatty acids which are linked to type 2 diabetes based on a study on  high-sugar fed rats performed by Paweł Paśko and published in the National Library of Medicine in 2010.
• Promotes weight loss: Quinoa is an ideal food for weight loss because it has more protein than rice, whole wheat, and corn. A 2008 review on Protein Intake and Energy Balance by Margriet S Westerterp-Plantenga found that protein boosts metabolism and feelings of fullness.
• Supports a gluten-free diet: Quinoa is good for people who are allergic or intolerant to gluten, such as those with celiac disease or IBS. A comparative study on the nutritive value and chemical composition of pseudocereals as gluten-free ingredients published in 2009 found that quinoa significantly boosts the nutrient and antioxidant value of a person's diet.

Quinoa is generally well-tolerated and does not cause side effects but it does come with some drawbacks, as shown below:

• Quinoa has phytates: Like most grains, quinoa contains phytates (1.18g per 100g) which may lower mineral absorption, particularly zinc and iron.
• Quinoa is high in oxalates: Similar to beetroot and spinach, quinoa has high amounts of oxalates (106mg per 100g), which may lead to kidney stones. This can be avoided by soaking and rinsing quinoa before cooking.

Quinoa is good for the body because it is high in fiber, an excellent source of protein, rich in antioxidants, and offers plenty of nutrients. Fiber in quinoa helps manage cholesterol and lowers blood sugar levels. Compared to most grains and cereals, quinoa offers a high amount of protein which boosts metabolism and promotes feelings of satiety. The antioxidant content in quinoa prevents cellular damage and protects the heart and other organs in the body. Finally, consuming quinoa provides the body with a healthy dose of manganese, zinc, folate, phosphorus, iron, magnesium and B vitamins.

The recommended daily consumption for quinoa is 1 to 2 cups of cooked quinoa per day. A study conducted by the Harvard School of Public Health found that consuming 1 bowl of quinoa daily reduces premature death from heart disease, diabetes, cancer and other chronic diseases by 17%.

Consuming 1 to 2 cups of cooked quinoa per day provides a good amount of fiber, protein and nutrients. Consuming more than this amount may lead to unwanted side effects such as digestion issues, bloating, and gas.

Calorie content in quinoa varies depending on the type and form. White and red quinoa provide 160 calories per serving (45-50g), making them similar in energy value despite differences in texture and flavor. Black quinoa has slightly more at 170 calories per 45g, likely due to its denser structure. Tricolor quinoa, a blend of white, red, and black, falls within a broader range of 170 to 193 calories per 50g, depending on the ratio of each type. Processed forms like quinoa flakes and flour tend to have lower calorie densities. Quinoa flakes, which are flattened for quicker cooking, contain 131 calories per 1/3 cup dry. Quinoa flour, which is finely ground for baking, has 132 calories per 1/4 cup. These variations highlight how processing and composition affect the caloric content of different quinoa types.

Quinoa comes from the Andean region of South America, near Lake Titicaca in Peru and Bolivia. People first used it to feed animals 5,200 to 7,000 years ago, and humans started eating quinoa 3,000 to 4,000 years ago.

Europeans learned about quinoa after Columbus arrived in South America in 1492. But in 1532, Spanish forces led by Francisco Pizarro destroyed quinoa fields to weaken the Incan culture, and the crop faded into obscurity. In the early 1900s, Andean scientists started studying quinoa again. By 2004, global interest grew, which led to a boom in quinoa production. Bolivia and Peru were the main producers, and by 2013, demand surged in the United States, Canada, and Europe. Production expanded to over 75 countries by 2015.