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:
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.