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.
Calories scale with portion. Here's how a typical quinoa serving translates in your tracker:
Balanced — quinoa sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How quinoa stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at quinoa and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreQuinoa has approximately 120 calories per 100g (cooked). A typical serving — 1 cup, cooked (185g) — comes in at 222 calories.
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.
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 under a second. Adjust the value if it looks off.
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.