💡 Quick Answer
100 g of dry quinoa has 14.1 g of protein and 368 kcal (USDA); IFCT 2017 lists 13.1 g and 328 kcal. Cooked quinoa has 4.4 g of protein and 120 kcal per 100 g. One cup of cooked quinoa (185 g) gives about 8.1 g of protein and 222 kcal.
- 50 g dry quinoa: 7.1 g protein, 184 kcal.
- 1 katori cooked (150 g): 6.6 g protein.
- Versus white rice: 13.1 g protein against 7.9 g per 100 g dry.
Portion calculator
50 g of quinoa, dry (IFCT 2017) ≈ 6.5 g protein · 164 kcal
Scaled from the figures on this page. Brands and recipes vary.
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Quinoa is sold in India as a high-protein, gluten-free grain, and it does have more protein than rice or wheat. The gap is real but moderate, and the price is much higher, so it helps to know what you actually gain. This page gives quinoa protein and calories per 100 g dry and cooked, for the cup and katori people measure, and next to rice and atta.
Quinoa Protein per 100 g: Dry and Cooked
| Grain (100 g) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Quinoa, dry (IFCT 2017) | 100 g | 328 kcal | 13.1 g | 68.3 g | 5.5 g | 14.7 g |
| Quinoa, uncooked (USDA) | 100 g | 368 kcal | 14.1 g | 64.2 g | 6.1 g | 7.0 g |
| Quinoa, cooked (USDA) | 100 g | 120 kcal | 4.4 g | 21.3 g | 1.9 g | 2.8 g |
| White rice, raw, milled (IFCT 2017) | 100 g | 356 kcal | 7.9 g | 81.0 g | 0.5 g | 2.8 g |
| Wheat flour, atta (IFCT 2017) | 100 g | 320 kcal | 10.6 g | 75.5 g | 1.5 g | 11.4 g |
Source: IFCT 2017 (ICMR-NIN), Quinoa (A009), rice raw milled (A015) and wheat atta (A019; carbohydrate shown is available carbohydrate plus fibre, energy converted from kJ); USDA FoodData Central (SR Legacy), IDs 168874 and 168917.
Dry quinoa has 14.1 g of protein per 100 g in USDA data and 13.1 g in IFCT 2017. Cooked quinoa has 4.4 g per 100 g, because the grain absorbs water and cooks to about three times its dry weight. That is why the dry and cooked numbers look so different, and why you must pick the right row: 100 g cooked is only about 30 g of dry grain. Calories follow the same pattern, 368 kcal per 100 g dry and 120 kcal cooked. Quinoa is also higher in fibre than rice: 14.7 g per 100 g dry in IFCT 2017, against 2.8 g for rice.
Quinoa by Portion: Cup, Katori, 50 g Dry
| Portion | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Dry quinoa, 30 g | 30 g dry | 110 kcal | 4.2 g | 19.2 g | 1.8 g | 2.1 g |
| Dry quinoa, 50 g | 50 g dry (about 150 g cooked) | 184 kcal | 7.1 g | 32.1 g | 3.0 g | 3.5 g |
| Dry quinoa, 100 g | 100 g dry | 368 kcal | 14.1 g | 64.2 g | 6.1 g | 7.0 g |
| Cooked quinoa, 100 g | 100 g cooked | 120 kcal | 4.4 g | 21.3 g | 1.9 g | 2.8 g |
| Cooked quinoa, 1 katori | 1 katori, 150 g cooked | 180 kcal | 6.6 g | 31.9 g | 2.9 g | 4.2 g |
| Cooked quinoa, 1 cup | 1 cup, 185 g cooked | 222 kcal | 8.1 g | 39.4 g | 3.6 g | 5.2 g |
| Cooked quinoa, 2 cups | 2 cups, 370 g cooked | 444 kcal | 16.3 g | 78.8 g | 7.1 g | 10.4 g |
Source: USDA FoodData Central (SR Legacy): IDs 168874 (uncooked) and 168917 (cooked); cup weights are USDA's. The katori of 150 g cooked is our assumption.
A cup of cooked quinoa (185 g) holds about 8.1 g of protein and 222 kcal. A katori of 150 g gives 6.6 g and 180 kcal. Starting from dry grain, 50 g, which cooks to roughly 150 g, gives 7.1 g of protein and 184 kcal. Rinse quinoa well before cooking to remove the bitter coating, and use about two parts water to one part grain.
Quinoa vs Rice and Atta
Per 100 g dry, quinoa has about 13.1 g of protein (IFCT) against 7.9 g for raw milled rice and 10.6 g for wheat atta. In calories the three are close: 328, 356 and 320 kcal per 100 g. So quinoa gives a little more protein and a lot more fibre for roughly the same energy, while costing several times more per kilo. For most people, a day built on dal, curd, eggs or paneer does far more for protein than swapping rice for quinoa. If you want the swap, one katori of cooked quinoa instead of rice adds a few grams of protein and fibre. See calories in rice and calories in chapati for the usual staples.
Is Quinoa a Complete Protein?
Yes. Quinoa contains all nine essential amino acids, including lysine, which is low in most grains, so it is a good partner for a vegetarian diet. The amount of protein per serving is still modest, so treat it as a better grain, not a protein food. Quinoa also provides iron (7.5 mg per 100 g dry in IFCT 2017), magnesium (119 mg) and calcium (198 mg).
Ways to Use Quinoa in Indian Meals
- Quinoa upma or khichdi: use it in place of rava or rice; the quinoa upma recipe shows how.
- Quinoa bowl with dal or chicken: see the quinoa buddha bowl for a balanced plate.
- Quinoa pulao or salad with vegetables and paneer for a lunchbox.
- Mix with rice: half and half halves the cost and still lifts the protein.
Set a daily protein target with the protein calculator, and see the full list of food pages in the nutrition hub. For millets with more calcium, see ragi nutritional value per 100g.
Frequently Asked Questions
How much protein is in 100 g of quinoa?
Dry quinoa has 14.1 g of protein per 100 g in USDA data and 13.1 g in IFCT 2017. Cooked quinoa has 4.4 g per 100 g.
How much protein is in a cup of cooked quinoa?
A cup (185 g) has about 8.1 g of protein and 222 kcal.
How many calories are in 100 g of quinoa?
Dry quinoa has 368 kcal per 100 g (USDA) and cooked quinoa has 120 kcal.
Does quinoa have more protein than rice?
Yes, about 13.1 g per 100 g dry against 7.9 g for raw milled rice (IFCT 2017), with far more fibre.
Is quinoa a complete protein?
Yes, it contains all nine essential amino acids.
How much quinoa should I eat?
A katori of cooked quinoa (about 50 g dry) is a normal portion. It adds fibre and some protein; it does not replace protein foods like dal, curd or eggs.
Sources: USDA FoodData Central (SR Legacy): quinoa uncooked (168874) and cooked (168917) with cup weights; IFCT 2017 (ICMR-National Institute of Nutrition): quinoa (A009), rice raw milled (A015) and wheat atta (A019). The 150 g katori is an assumption. Values are typical, not lab results for your pack.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
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