How Much Protein in Quinoa? Cooked, Dry, Per Cup and 100 g
Per 100 g, cooked quinoa has 4.4 g of protein and uncooked quinoa has 14.1 g. A cup of cooked quinoa (185 g) has 8.1 g of protein. Per 100 g, cooked quinoa also provides 120 kcal, 1.9 g of fat and 21.3 g of carbohydrate.
Ranked #43 of 46 high protein foods by protein per 100 g.
Protein per 100 g and per serving
| Food | State | Per 100 g | Per 100 g | Per serving | Per serving | ||||
|---|---|---|---|---|---|---|---|---|---|
| Protein | kcal | Fat | Carbs | Serving | Protein | kcal | |||
| Quinoa, cooked FDC 168917 | Cooked | 4.4 g | 120 | 1.9 g | 21.3 g | 1 cup (185 g) | 8.1 g 1 cup (185 g) | 222 | |
| Quinoa, uncooked FDC 168874 | Raw | 14.1 g | 368 | 6.1 g | 64.2 g | 1 cup (170 g) | 24.0 g 1 cup (170 g) | 626 | |
Protein by amount: cooked quinoa
| Cups | Weight | Protein | kcal | Fat | Carbs |
|---|---|---|---|---|---|
| 1185 g | 185 g | 8.1 g | 222 | 3.6 g | 39.4 g |
| 2370 g | 370 g | 16.3 g | 444 | 7.1 g | 78.8 g |
| 3555 g | 555 g | 24.4 g | 666 | 10.7 g | 118.2 g |
| 4740 g | 740 g | 32.6 g | 888 | 14.2 g | 157.6 g |
Raw vs cooked
Protein per 100 g differs between the raw and cooked weight of the same food, so use the row that matches how you weigh it.
USDA lists 4.4 g of protein per 100 g for cooked quinoa and 14.1 g for uncooked quinoa, and the cooked figure is lower per 100 g because quinoa absorbs water in cooking; a cup weighs 185 g cooked and 170 g uncooked.
How it compares
Similar foods sorted by protein per 100 kcal (main entry for each food).
| Food | Protein per 100 kcalProtein / 100 kcal | Protein (Per 100 g)Protein / 100 g | kcal (Per 100 g)kcal / 100 g |
|---|---|---|---|
| Peanuts, dry-roasted | 4.1 g | 24.4 g | 587 |
| Quinoa, cooked | 3.7 g | 4.4 g | 120 |
| Almonds, raw | 3.7 g | 21.2 g | 579 |
| Peanut butter, smooth | 3.7 g | 22.2 g | 598 |
| Oats, regular and quick, dry | 3.5 g | 13.2 g | 379 |
| White rice, long-grain, cooked | 2.1 g | 2.7 g | 130 |
To find your own daily protein target, use the Protein Intake Calculator.
For comparison, see the protein in rice and oatmeal.
Frequently asked questions
How much protein is in a cup of cooked quinoa?
A cup of cooked quinoa (185 g) has 8.1 g of protein and 222 kcal, using the cup weight USDA lists (FDC 168917).
How much protein is in 100 g of quinoa?
Cooked quinoa has 4.4 g of protein per 100 g (FDC 168917) and uncooked quinoa 14.1 g (FDC 168874).
How much protein is in dry or uncooked quinoa?
A cup of uncooked quinoa (170 g) has 24 g of protein and 626 kcal (FDC 168874). A cup of cooked quinoa (185 g) has 8.1 g, so a cup of uncooked and a cup of cooked quinoa are different amounts of food.
Why does cooked quinoa have less protein per 100 g than dry?
Cooked quinoa contains absorbed water: it has 4.4 g of protein per 100 g against 14.1 g for uncooked quinoa (FDC 168917 and FDC 168874).
How much protein is in 2 or 3 cups of cooked quinoa?
Calculated from the USDA cup weight, 2 cups of cooked quinoa (370 g) have 16.3 g of protein and 3 cups (555 g) have 24.4 g (FDC 168917).
How many calories are in a cup of cooked quinoa?
A cup of cooked quinoa (185 g) has 222 kcal and 100 g has 120 kcal (FDC 168917). A cup of uncooked quinoa (170 g) has 626 kcal.
Quinoa vs rice: which has more protein per 100 g?
Cooked quinoa has 4.4 g of protein per 100 g and 120 kcal (FDC 168917), against 2.7 g and 130 kcal for cooked white long-grain rice (FDC 168878).
Quinoa vs oatmeal: which has more protein per 100 g?
Cooked quinoa has 4.4 g of protein per 100 g (FDC 168917), against 2.5 g for cooked oatmeal (FDC 173905). Dry oats have 13.2 g (FDC 173904), against 14.1 g for uncooked quinoa.
Related foods
All values come from USDA FoodData Central, SR Legacy (April 2018), per 100 g. Per-serving and scaled values are calculated from them.