Quinoa Calories & Nutrition (क्विनोआ)

Quinoa has 328 calories per 100g (328 kcal per 100 g)

Healthy Foods Health Rating: 7/10 Best time: Lunch, Dinner
328 kcal

Quinoa Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Quinoa broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 164 kcal 6.6 g 26.8 g 2.8 g
100 g standard 100 g 328 kcal 13.1 g 53.6 g 5.5 g
200 g 200 g 656 kcal 26.2 g 107.2 g 11 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Quinoa to your thali See the total calories of your whole meal.
Nutrition Facts — Quinoa (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 328 kcal 328 kcal 16%
Protein 13.1 g 13.1 g 26%
Carbohydrates 53.6 g 53.6 g 18%
Fat 5.5 g 5.5 g 8%
Fiber 14.7 g 14.7 g 59%
Sugar 1.4 g 1.4 g 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 13.1 g · 17%
Carbs 53.6 g · 68%
Fat 5.5 g · 16%
Burn it off

Minutes of activity to burn 328 kcal (70 kg adult):

Brisk walking 70 min
Cycling 47 min
Running 35 min
Yoga 94 min

Is Quinoa good for weight loss?

Yes, in controlled portions

Quinoa carries roughly 328 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 13.1 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 14.7 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Quinoa good for muscle gain?

Useful as a supporting food

Quinoa provides about 13.1 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 4 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Quinoa

Whole grains like this keep you full longer than refined flour. Combine with dal or curd for a balanced meal.

About Quinoa

Quinoa seeds, a protein-rich pseudo-grain cooked like rice.

Frequently asked questions about Quinoa

100 g of quinoa contains approximately 328 calories, along with 13.1 g protein, 53.6 g carbohydrates and 5.5 g fat.

100 gram quinoa (100 g) mein lagbhag 328 calorie aur 13.1 g protein hota hai. Isme 53.6 g carbs aur 5.5 g fat bhi hota hai.

100 ग्राम क्विनोआ (100 ग्राम) में लगभग 328 कैलोरी और 13.1 ग्राम प्रोटीन होता है। इसमें 53.6 ग्राम कार्बोहाइड्रेट और 5.5 ग्राम फैट भी होता है।

Yes, in controlled portions. Quinoa carries roughly 328 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 13.1 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 14.7 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Quinoa contains about 13.1 g of protein per 100 g, which is considered moderate for Indian foods.

Quinoa provides roughly 53.6 g of carbohydrates and 1.4 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Quinoa is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 328 calories in 100 g of quinoa takes brisk walking for about 70 minutes, or cycling for about 47 minutes, or running for about 35 minutes, or yoga for about 94 minutes.

Compare Quinoa with other foods

Quinoa vs Khichdi Quinoa vs Sprouts Salad Quinoa vs Oats Quinoa vs Vegetable Soup Quinoa vs Bajra

Similar foods in Healthy Foods

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200 kcal

Sprouts Salad

105 kcal

Oats

150 kcal

Vegetable Soup

110 kcal

Bajra

348 kcal

Barley

316 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.