How healthy is quinoa?
Is quinoa healthy? Yes, in sensible portions. Quinoa scores 49/100 on the HowHealthyIs Score: 100 g provides 120 kcal, 64 mg magnesium and 2.8 g fiber. It has more protein, fiber and magnesium than rice and is naturally gluten-free. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Quinoa ranks higher than 49% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium13%
- Fiber8%
- Protein7%
- Iron7%
- Vitamin E4%
- Potassium3%
- Calcium1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 43 minus 1 = 42. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in quinoa?
Calories222kcal
Protein8.1g
Carbohydrates39g
Fat3.6g
Fiber5.2g
Sugars1.6g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 120 kcal | 222 kcal | |
| Protein | 4.4 g | 8.1 g | 16% |
| Carbohydrates | 21 g | 39 g | 14% |
| Fiber | 2.8 g | 5.2 g | 19% |
| Sugars | 0.9 g | 1.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1.9 g | 3.6 g | 5% |
| Saturated fat | 0.2 g | 0.4 g | 2% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.6 mg | 1.2 mg | 8% |
| Minerals | |||
| Calcium | 17 mg | 31 mg | 2% |
| Iron | 1.5 mg | 2.8 mg | 15% |
| Potassium | 172 mg | 318 mg | 7% |
| Magnesium | 64 mg | 118 mg | 28% |
| Sodium | 7 mg | 13 mg | 1% |
Source: USDA FoodData Central, "Quinoa, cooked" (FDC 168917). Values rounded.
Why is quinoa good for you?
- 118 mg magnesium in 1 cup cooked, 28% of the daily value. Magnesium contributes to normal muscle function.
- 5.2 g fiber in 1 cup cooked, 19% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 8.1 g protein in 1 cup cooked, 16% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Grain bowls and salads
- A gluten-free whole grain
What should you watch out for?
- Rinse before cooking to remove saponins, which taste bitter.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.
How does quinoa compare?
Common questions about quinoa
How many calories are in quinoa?
100 g of quinoa has 120 kcal. A typical portion, 1 cup cooked (185 g), has about 222 kcal.
How much protein is in quinoa?
Quinoa has 4.4 g of protein per 100 g, or about 8.1 g in 1 cup cooked.
Is quinoa good for weight loss?
Quinoa is fairly calorie-dense (120 kcal per 100 g), so portion size matters more than the food itself. 1 cup cooked is about 222 kcal.