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100g Quinoa Protein — 14.1 g | Nutrition Calculator
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.
100g Quinoa Protein Calculator
100g of Quinoa, raw contains 14.1 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. 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
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 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
Smart Protein Substitutes for Quinoa
Quinoa Condition-Aware Nutrition Notes
Real-World Quinoa Serving Sizes
- Small weighed portion (~50g): 7.1 g protein. Use when testing a small serving or recipe ingredient amount.
- Standard nutrition 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 meal-prep portions and larger servings.
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.