Quinoa, cooked
FDC 168917cup (185 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · +3 vs Grains & pasta medianCooked quinoa carries a Nutrient Density Score of 67 of 100, placing it in the Good band and 19th of 60 in Grains & pasta, a touch above the category median of 64. Its strongest showings are magnesium at 15% DV and dietary fiber at 10% DV, both good-tier.
As a seed cooked like a grain, quinoa fluffs up in about the same time as white rice and works equally well under a stew or tossed cold into a salad; a cooked cup (185 g) is a standard side portion. Its fiber is moderate rather than exceptional at 2.8 g per 100 g, and sugar sits low at 0.87 g, so it reads as a fairly neutral base rather than a nutrient standout on its own.
See how this score is calculated, build a plate around quinoa, cooked, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | 6% |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.23 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 7 mg | 0% |
| Carbohydrate | 21 g | 8% |
| Dietary fiber | 2.8 g | 10% |
| Sugars | 0.87 g | |
| Protein | 4.4 g | 9% |
| Potassium | 172 mg | 4% |
| Calcium | 17 mg | 1% |
| Iron | 1.5 mg | 8% |
| Magnesium | 64 mg | 15% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.63 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | 11% |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.43 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 13 mg | 1% |
| Carbohydrate | 39 g | 14% |
| Dietary fiber | 5.2 g | 19% |
| Sugars | 1.6 g | |
| Protein | 8.1 g | 16% |
| Potassium | 318 mg | 7% |
| Calcium | 31 mg | 2% |
| Iron | 2.8 mg | 15% |
| Magnesium | 118 mg | 28% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.2 mg | 8% |
Source: USDA FoodData Central · Public domain
FDC 168917Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Spelt, cookedDensity 67 vs 67Barley, hulledDensity 68 vs 67Quinoa, uncookedDensity 68 vs 67Original analysis by NutriVerdict
In the kitchen and how to use it
Quinoa cooks into small, fluffy grains with a mild, slightly earthy flavor and a distinctive tiny curl that separates from each seed as it softens, giving it a light, almost bouncy texture. It works as a simple side in place of rice, forms the base of grain bowls topped with roasted vegetables and a fried egg, or gets tossed cold into salads with cucumber, herbs and lemon. Its neutral flavor also makes it a good filling for stuffed peppers or a binder in veggie patties.
Rinse quinoa before cooking to remove its natural bitter coating, then simmer it covered in a 2:1 water-to-grain ratio until the liquid absorbs and the germ ring is visible; store cooked quinoa in the fridge for up to a week. A cooked cup has just 120 calories with 2.8 g of fiber and 4.4 g of protein, and sodium is naturally low at 7 mg per 100 g, making it an easy, low-sodium base to build a balanced plate around. It also provides 15% DV magnesium per 100 g.
Frequently asked questions about quinoa, cooked
How many calories are in cooked quinoa?
A 1 cup serving (185 g) has 120 calories, with 4.4 g of protein and 2.8 g of fiber.
Is quinoa a good source of magnesium?
Yes, cooked quinoa provides 15% DV magnesium per 100 g, along with 10% DV fiber.
How do you cook quinoa?
Rinse it first to remove its bitter coating, then simmer covered in about twice its volume of water until the liquid is absorbed.