Quinoa Nutrition Facts
A 100 g serving of quinoa contains 120 kcal, 4.4g protein (lime), 1.9g fat (pink) and 21g carbohydrate (blue). It's a good source of fiber and low in sugar. Its standout micronutrients are magnesium (64 mg), zinc (1.1 mg), iron (1.5 mg).
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Quinoa Nutrition
Quinoa is a staple that provides complex carbohydrates, fiber and plant protein. At 120 kcal per 100 g serving, it provides 4.4g of protein, 21g of carbohydrate and 1.9g of fat. Quinoa is particularly rich in magnesium, delivering 64mg — 15% of the daily value — in a single serving. It's a good source of fiber and low in sugar.
For athletes and anyone tracking macros, quinoa is a straightforward source of carbohydrate energy, useful around training for topping up glycogen. Its fiber and micronutrient content makes it a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of quinoa?
A 100 g serving of quinoa has 120 kcal, 4.4g protein, 1.9g fat and 21g carbohydrate.
How much protein is in quinoa?
4.4g per 100 g serving.
Is quinoa high in carbs?
Quinoa has 21g of carbohydrate per 100 g serving, about 8% of a 275g daily carb reference.
Which nutrients is quinoa richest in?
Quinoa is richest in magnesium (64 mg), zinc (1.1 mg), iron (1.5 mg).
Is quinoa good for tracking macros?
For athletes and anyone tracking macros, quinoa is a straightforward source of carbohydrate energy, useful around training for topping up glycogen.
Log the quinoa in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Quinoa, cooked (FDC ID 168917), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.