Protein in 100g Quinoa = 14.1 g | Nutrition

100g of Quinoa, raw contains 14.1 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Protein in 100g Quinoa Calculator

100g of Quinoa, raw contains 14.1 g of protein. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central.

Result

100g Quinoa Protein

14.1 g protein

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.59 cups)

Reverse math uses 14.1 g protein per 100 g from USDA FoodData Central reference.

Quinoa Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	184	7.1 g	32.1 g	3.1 g
75 g	75 g	276	10.6 g	48.2 g	4.6 g
100 g	100 g	368	14.1 g	64.2 g	6.1 g
150 g	150 g	552	21.2 g	96.3 g	9.2 g
200 g	200 g	736	28.2 g	128.4 g	12.2 g
250 g	250 g	920	35.3 g	160.5 g	15.3 g

Quinoa Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small weighed portion	75 g	276	10.6 g	48.2 g	4.6 g
Standard 100g reference	100 g	368	14.1 g	64.2 g	6.1 g
Large weighed portion	150 g	552	21.2 g	96.3 g	9.1 g

Quinoa Protein Range Around 100g

Serving	Gram Equivalent	Protein	Calories
50 g	50 g	7.1 g	184
75 g	75 g	10.6 g	276
100 g	100 g	14.1 g	368
150 g	150 g	21.2 g	552
200 g	200 g	28.2 g	736
250 g	250 g	35.3 g	920

Quinoa Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	3.5 g	12.9	0.5 g	2.2 g	0.2 g
1 US tablespoon	10.6 g	39	1.5 g	6.8 g	0.6 g
1 US fluid ounce	21.3 g	78.4	3 g	13.7 g	1.3 g
1/4 US cup	42.6 g	156.8	6 g	27.3 g	2.6 g
1/3 US cup	56.8 g	209	8 g	36.5 g	3.5 g
1/2 US cup	85.2 g	313.5	12 g	54.7 g	5.2 g
1 US cup	170.3 g	626.7	24 g	109.3 g	10.4 g
1 US pint	340.7 g	1253.8	48 g	218.7 g	20.8 g
1 US quart	681.4 g	2507.6	96.1 g	437.5 g	41.6 g
1 US gallon	2725.5 g	10029.8	384.3 g	1749.8 g	166.3 g
100 mL	72 g	265	10.2 g	46.2 g	4.4 g
1 liter	720 g	2649.6	101.5 g	462.2 g	43.9 g

Quinoa Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	14.1 g	14.1 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Quinoa Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	14.1 g	3.83 g/100 kcal	28.2%
Carbs	64.2 g	17.45 g/100 kcal	23.3%
Fat	6.1 g	1.66 g/100 kcal	7.8%

Quinoa Dietary Profile

Quinoa is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Quinoa Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Quinoa Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	14 g	50 g	28%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Quinoa

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Flour	107 g	Grain	+0 g	-5 kcal	+0 mg
Almond flour	66 g	Grain	+0 g	+8 kcal	+0 mg
Kidney Beans and Brown Rice	243 g	Grain	+0 g	+8 kcal	+512 mg
Beans and Brown Rice	220 g	Grain	+0 g	-11 kcal	+469 mg
Beans and White Rice	217 g	Grain	+0 g	-12 kcal	+501 mg
Pasta	101 g	Grain	+0 g	-15 kcal	+0 mg

Quinoa Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
watch	diabetes aware	Track total carbohydrate and sugar if using diabetes-aware meal planning.	64.2 g carbs per 100 g

Real-World Quinoa Serving Sizes

Small weighed portion (~75g): 10.6 g protein. Useful when checking a smaller weighed serving.
Standard 100g reference (~100g): 14.1 g protein. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 21.2 g protein. Useful for larger weighed servings and meal-prep portions.

Common Quinoa Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Quinoa, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Quinoa Protein — Frequently Asked Questions

How much protein is in 100g of Quinoa? 100g of Quinoa contains 14.1 g of protein (USDA FoodData Central).

How much protein is in 1 cup of Quinoa? One US cup of quinoa weighs approximately 170g (density: 720 kg/m³). That serving contains 24 g of protein — computed as 170g ÷ 100 × 14.1.

How many grams of Quinoa do I need to eat to get 30 g of protein? To reach 30 g of protein from Quinoa, you need approximately 213g — calculated as (30 ÷ 14.1) × 100 = 213g.

Is Quinoa high in protein? Quinoa has a moderate protein content at 14.1 g per 100g — neither especially high nor low.

What percentage of daily protein does 100g of Quinoa provide? 100g of Quinoa provides 14.1 g of protein, which is 28.2% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Quinoa alone, you would need ~355g.

How efficient is Quinoa as a source of protein per calorie? Quinoa provides 3.83 g of protein per 100 kcal, making it average as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Quinoa protein calculator use? The calculator uses protein = weight in grams / 100 x 14.1 g. For example, 100g of Quinoa gives 14.1 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Quinoa a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Quinoa is a decent option — with 14.1 g of protein per 100g. For best results, combine Quinoa with other foods to hit your daily macro targets.

How reliable is the source data for Quinoa? Quinoa uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

Should I measure Quinoa raw or cooked? Quinoa should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.

How to Calculate Quinoa Protein

Weigh raw. Place your quinoa on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Quinoa Density Explained

Quinoa has a medium density (720 kg/m³). A 1-cup measure holds approximately 170 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Quinoa.

Quinoa Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 100g Quinoa = 14.1 g | Nutrition

100g of Quinoa, raw contains 14.1 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

protein

14.1g

3.53 oz

Portion: 100gFood fit: 57/100

Serving reality: 3.53 oz, 0.59 cups.

Best benefits

Macro reference: Useful as a source-backed nutrition conversion reference while richer benefit notes are expanded.

Full micronutrients and nutritional profile

calories

370kcal

protein

14g

carbs

64g

fat

6.1g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 627 kcal/cup

Protein in 100g Quinoa Calculator

Result

100g Quinoa Protein

14.1 g protein

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.59 cups)

Reverse math uses 14.1 g protein per 100 g from USDA FoodData Central reference.

Quinoa Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	184	7.1 g	32.1 g	3.1 g
75 g	75 g	276	10.6 g	48.2 g	4.6 g
100 g	100 g	368	14.1 g	64.2 g	6.1 g
150 g	150 g	552	21.2 g	96.3 g	9.2 g
200 g	200 g	736	28.2 g	128.4 g	12.2 g
250 g	250 g	920	35.3 g	160.5 g	15.3 g

Quinoa Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small weighed portion	75 g	276	10.6 g	48.2 g	4.6 g
Standard 100g reference	100 g	368	14.1 g	64.2 g	6.1 g
Large weighed portion	150 g	552	21.2 g	96.3 g	9.1 g

Quinoa Protein Range Around 100g

Serving	Gram Equivalent	Protein	Calories
50 g	50 g	7.1 g	184
75 g	75 g	10.6 g	276
100 g	100 g	14.1 g	368
150 g	150 g	21.2 g	552
200 g	200 g	28.2 g	736
250 g	250 g	35.3 g	920

Quinoa Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	3.5 g	12.9	0.5 g	2.2 g	0.2 g
1 US tablespoon	10.6 g	39	1.5 g	6.8 g	0.6 g
1 US fluid ounce	21.3 g	78.4	3 g	13.7 g	1.3 g
1/4 US cup	42.6 g	156.8	6 g	27.3 g	2.6 g
1/3 US cup	56.8 g	209	8 g	36.5 g	3.5 g
1/2 US cup	85.2 g	313.5	12 g	54.7 g	5.2 g
1 US cup	170.3 g	626.7	24 g	109.3 g	10.4 g
1 US pint	340.7 g	1253.8	48 g	218.7 g	20.8 g
1 US quart	681.4 g	2507.6	96.1 g	437.5 g	41.6 g
1 US gallon	2725.5 g	10029.8	384.3 g	1749.8 g	166.3 g
100 mL	72 g	265	10.2 g	46.2 g	4.4 g
1 liter	720 g	2649.6	101.5 g	462.2 g	43.9 g

Quinoa Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	14.1 g	14.1 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Quinoa Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	14.1 g	3.83 g/100 kcal	28.2%
Carbs	64.2 g	17.45 g/100 kcal	23.3%
Fat	6.1 g	1.66 g/100 kcal	7.8%

Quinoa Dietary Profile

Quinoa is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Quinoa Benefit Signals

Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.

Quinoa Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	14 g	50 g	28%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Quinoa

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Flour	107 g	Grain	+0 g	-5 kcal	+0 mg
Almond flour	66 g	Grain	+0 g	+8 kcal	+0 mg
Kidney Beans and Brown Rice	243 g	Grain	+0 g	+8 kcal	+512 mg
Beans and Brown Rice	220 g	Grain	+0 g	-11 kcal	+469 mg
Beans and White Rice	217 g	Grain	+0 g	-12 kcal	+501 mg
Pasta	101 g	Grain	+0 g	-15 kcal	+0 mg

Quinoa Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
watch	diabetes aware	Track total carbohydrate and sugar if using diabetes-aware meal planning.	64.2 g carbs per 100 g

Real-World Quinoa Serving Sizes

Small weighed portion (~75g): 10.6 g protein. Useful when checking a smaller weighed serving.
Standard 100g reference (~100g): 14.1 g protein. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 21.2 g protein. Useful for larger weighed servings and meal-prep portions.

Common Quinoa Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Quinoa, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For protein tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Quinoa Protein — Frequently Asked Questions

How much protein is in 100g of Quinoa? 100g of Quinoa contains 14.1 g of protein (USDA FoodData Central).

How much protein is in 1 cup of Quinoa? One US cup of quinoa weighs approximately 170g (density: 720 kg/m³). That serving contains 24 g of protein — computed as 170g ÷ 100 × 14.1.

How many grams of Quinoa do I need to eat to get 30 g of protein? To reach 30 g of protein from Quinoa, you need approximately 213g — calculated as (30 ÷ 14.1) × 100 = 213g.

Is Quinoa high in protein? Quinoa has a moderate protein content at 14.1 g per 100g — neither especially high nor low.

How to Calculate Quinoa Protein

Weigh raw. Place your quinoa on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Quinoa Density Explained

Quinoa has a medium density (720 kg/m³). A 1-cup measure holds approximately 170 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Quinoa.

Quinoa Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 100g Quinoa = 14.1 g | Nutrition

Protein in 100g Quinoa Calculator

Result

Reverse Calculation

Quinoa Macros by Serving Size

Quinoa Macros by Common Serving

Quinoa Protein Range Around 100g

Quinoa Macros by Volume Measure

Quinoa Prep-State Logging Check

Quinoa Nutrient Efficiency Per Calorie

Quinoa Dietary Profile

Quinoa Benefit Signals

Quinoa Daily Nutrient Coverage

Smart Protein Substitutes for Quinoa

Quinoa Condition-Aware Nutrition Notes

Real-World Quinoa Serving Sizes

Common Quinoa Measurement Mistakes

Quinoa Protein — Frequently Asked Questions

How to Calculate Quinoa Protein

Compare Quinoa Protein to Similar Foods

More Quinoa Nutrition Pages

Why Volume ≠ Weight: Quinoa Density Explained

Quinoa Page Quality Signals

Data Sources & Methodology

Protein in 100g Quinoa = 14.1 g | Nutrition

Protein in 100g Quinoa Calculator

Result

Reverse Calculation

Quinoa Macros by Serving Size

Quinoa Macros by Common Serving

Quinoa Protein Range Around 100g

Quinoa Macros by Volume Measure

Quinoa Prep-State Logging Check

Quinoa Nutrient Efficiency Per Calorie

Quinoa Dietary Profile

Quinoa Benefit Signals

Quinoa Daily Nutrient Coverage

Smart Protein Substitutes for Quinoa

Quinoa Condition-Aware Nutrition Notes

Real-World Quinoa Serving Sizes

Common Quinoa Measurement Mistakes

Quinoa Protein — Frequently Asked Questions

How to Calculate Quinoa Protein

Compare Quinoa Protein to Similar Foods

More Quinoa Nutrition Pages

Why Volume ≠ Weight: Quinoa Density Explained

Quinoa Page Quality Signals

Data Sources & Methodology