Quinoa
One level US cup of quinoa weighs 170 g (6 oz). A tablespoon is 10.6 g. Per 100 g: 368 calories and 14.1 g protein.
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 3.5 g | 0.12 oz | 12.9 | 0.49 g | 2.2 g | 0.21 g |
| 1 tablespoon | 10.6 g | 0.37 oz | 39 | 1.5 g | 6.8 g | 0.65 g |
| ¼ cup | 42.5 g | 1.5 oz | 156 | 6 g | 27.3 g | 2.6 g |
| ⅓ cup | 56.7 g | 2 oz | 209 | 8 g | 36.4 g | 3.5 g |
| ½ cup | 85 g | 3 oz | 313 | 12 g | 54.6 g | 5.2 g |
| 1 cup | 170 g | 6 oz | 626 | 24 g | 109 g | 10.4 g |
| 2 cups | 340 g | 12 oz | 1,251 | 47.9 g | 218 g | 20.7 g |
Raw vs cooked weight
Rinse well, then simmer 1 part quinoa in 2 parts water for 15 minutes.
Calories and protein stay the same when cooking; only water weight is added.
Nutrition
Bars show grams per 100 g. Calories come 15% from protein, 70% from carbs and 15% from fat.
Quinoa gets most of its calories from carbohydrates: about 15% from protein, 70% from carbs and 15% from fat. One cup (170 g) has 626 calories, 24 g protein and 11.9 g fiber.
How to measure
Pour it into the cup and shake gently to level. For tracking, weigh it dry on a scale before cooking.
Tips from the kitchen
- Rinse first to remove the bitter coating.
- Quinoa is a complete protein, useful in plant-based meals.
- Cooked quinoa freezes well in portions.
Common questions
How many grams is 1 cup of quinoa?
One level US cup of quinoa weighs about 170 g (6 oz).
How many grams is 1 tablespoon of quinoa?
One level tablespoon weighs about 10.6 g, and one teaspoon about 3.5 g.
How much protein is in 100 g of quinoa?
100 g has 14.1 g protein, 64.2 g carbs, 6.1 g fat and 368 calories.
How much does 100 g of dry quinoa weigh after cooking?
About 275 g. It absorbs water, so the weight goes up about 2.75 times while the calories stay the same.