Grains
Quinoa
A protein-rich wholegrain that works as a base for almost any meal. Here is its full nutrition and the recipes and guides on the site that feature it.
Nutrition facts
| Nutrient | Per 100g | Per 185g serving |
|---|---|---|
| Calories | 120 | 222 |
| Protein | 4.4 g | 8.1 g |
| Carbs | 21 g | 38.9 g |
| Fat | 1.9 g | 3.5 g |
| Fibre | 2.8 g | 5.2 g |
| Sugar | 0.9 g | 1.7 g |
| Calcium | 17 mg | 31.5 mg |
| Potassium | 172 mg | 318.2 mg |
| Iron | 1.5 mg | 2.8 mg |
| Omega-3 | 0.09 g | 0.2 g |
| Zinc | 1.1 mg | 2 mg |
Per 100 g. Values are approximate and vary by source.
Why quinoa is good for you
Quinoa stands out among grains because it is a complete plant protein, containing all nine essential amino acids. That makes it especially valuable in vegetarian and vegan meals, where complete proteins are harder to find. It also brings fibre that supports digestion and fullness.
It is naturally gluten-free and a good source of magnesium, iron and folate. Its mild, slightly nutty flavour and quick cooking make it an easy swap for rice or couscous in almost any dish.
For more, explore our related guide.
How to eat it
Cooking ideas
- As a base instead of rice
- Tossed into salads
- In grain bowls
- Stirred into soups
In meals
- With roasted vegetables
- Under grilled chicken or fish
- In a Buddha bowl
- As a breakfast porridge
Recipes & ideas with quinoa
Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.
Featured in 5 food lists
Quinoa qualifies for these ranked guides on the site.
Frequently asked questions
How much protein is in quinoa?
Quinoa has around 4.4 g of protein per 100 g, or roughly 8.1 g in a 185 g serving.
How many calories are in quinoa?
Around 120 calories per 100 g, or about 222 in a 185 g serving.