🌾 grain
Calories in Quinoa (cooked)
222kcal
Per 1 cup cooked (185g)
Protein
8.1g
Carbs
38.9g
Fat
3.5g
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Cooked quinoa — pseudo-grain with complete plant protein.
Higher protein than rice (4.4g vs 2.7g per 100g). Only common grain that's a complete protein.
Best for
- training days and glycogen refill — 21g carbs / 100g
- budget meals where cheap energy density matters
Watch out
- portion creep — cooked volume looks bigger than the grams you meant
- sauces and oils that turn a carb staple into a hidden calorie sink
How to log it
Weigh cooked quinoa (cooked) if that is the state in the DB serving. 1 cup cooked (~185g) is the practical unit in the app.
Where it fits the day
Best next to a protein source. Alone it is fuel, not a complete macro plan.
Cooked, grilled, fried & breaded
Plain quinoa (cooked) is the baseline above. Oil, frying, and restaurant prep usually raise the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Plain cooked | ~120 | Matches the page numbers |
| Cooked with oil or butter | ~138–168 | Fat mixed through or on top |
| Fried / restaurant style | ~162–216 | Wok oil, deep-fry, or heavy glaze |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (185g) | 222 | 8.1g | 38.9g | 3.5g |
| 1/2 cup (93g) | 112 | 4.1g | 19.5g | 1.8g |
Per 100g: 120 kcal · 4.4g P · 21g C · 1.9g F · 2.8g fiber