How many calories in
quinoa?
Cooked quinoa is 120 calories per 100g with 4.4g of protein — about 60% more protein per gram than rice. It's also a complete protein, meaning it has all nine essential amino acids, which makes it a frequent base in plant-forward meal prep.
Common serving sizes.
Calories scale with portion. Here's how a typical quinoa serving translates in your tracker:
What 120 calories means.
Balanced — quinoa sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
Quinoa vs. similar foods.
How quinoa stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at quinoa and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in quinoa?
Quinoa has approximately 120 calories per 100g (cooked). A typical serving — 1 cup, cooked (185g) — comes in at 222 calories.
How much protein is in quinoa?
4.4g of protein per 100g (cooked). That puts quinoa at roughly 3.7g of protein per 100 calories — a useful lens when comparing to other grains sources.
How do I log quinoa accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is quinoa good for weight loss?
It depends on your overall calorie target. Quinoa sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.