Calorie Chart / Trimmings / Quinoa
How Many Calories Are in Quinoa?
Calculation of the nutritional value & Recommended Dietary Intake of quinoa
For g and a calorie requirement of kcal
| Calories 304 kcal | Proteins 10 g | Lipids 4.6 g | Carbohydrates 55 g |
| 15% | 13% | 7% | 20% |
Health benefits of quinoa
Quinoa - 100g
Calories 152 kcal
Proteins 5.2 g
Lipids 2.3 g
Carbohydrates 27.6 g
At 152 kcal per 100 g, quinoa provides a moderate amount of calories: enough energy to sustain activity without reaching the high-calorie levels of refined grains. These calories are mainly supplied by complex carbohydrates (27.6 g/100 g) and high-quality proteins that include the nine essential amino acids.
Beyond its calorie count, quinoa is rich in magnesium, manganese, phosphorus, and iron, and supplies B-group vitamins as well as vitamin E. Its generous fibre content helps regulate the absorption of calories by slowing gastric emptying and stabilizing blood sugar. The pseudo-cereal is naturally gluten-free, making these same calories tolerated by people with coeliac disease.
Historically nicknamed "chisaya mama" or "mother grain" by the Incas, quinoa thrived at 4,000 m altitude in the Andes where other crops failed. This resilience is linked to saponins that protect the seed; once rinsed, they disappear, leaving just the valuable nutrients and calories. All these assets explain why NASA studied quinoa for long-duration space missions: compact volume, balanced amino acid profile, and controlled calories.
Tips for incorporating quinoa into a balanced diet
To keep calories under control while enjoying quinoa, try a Mediterranean salad: cooked quinoa, diced cucumber, tomato, and cubes of feta dressed with lemon juice. You obtain a fresh dish in which the calories are evenly split between proteins, lipids, and carbohydrates.
For a sports-recovery bowl, combine quinoa with strips of chicken breast, slices of avocado, and sautéed spinach. This plate remains moderate in calories yet dense in potassium and magnesium, useful after intense training.
If you need a hearty but still reasonable intake of calories at dinner, replace white rice with quinoa next to roasted zucchini and grilled salmon. Compared with traditional starchy sides, you save calories thanks to the higher satiety index of quinoa, helping you feel full with smaller portions.
Frequently Asked Questions
- How many calories are in quinoa?
- Quinoa provides 152 kcal per 100 g.
- Does the calorie content change after cooking?
- Yes. Cooking absorbs water, so 100 g of cooked quinoa delivers roughly 110 kcal. The absolute calories do not change, but the calories per gram drop because of the added moisture.
- Is quinoa lower in calories than rice?
- Dry white rice averages 360 kcal/100 g, so quinoa contains far fewer calories while offering more fibre and minerals.
- Can quinoa help with weight loss even if it contains calories?
- Its fibre and complete proteins promote satiety, meaning you may consume fewer total calories over the day. Portion control remains essential.
- How much quinoa should I serve to limit calorie intake?
- About 60 g dry (180 g cooked) supplies close to 180 kcal, leaving room in a 500-kcal meal for vegetables and lean protein.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
