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Uncooked quinoa calories

Uncooked quinoa, uncooked, dry grain
626kcal
1 cup · 170 g, uncooked, dry grain
15%protein
24 gProtein
109 gCarbs
10.3 gFat
How to burn off 626 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Uncooked, dry grain · per 170 g
Calories626 kcal
Protein24 g
Carbohydrate109 g
Fat10.3 g
Saturated fat1.2 g
Cholesterol0 mg
Sodium9 mg
Potassium957 mg
Iron7.8 mg

Source: USDA FoodData Central

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Verified nutrition data

Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →

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Uncooked quinoa FAQs
How many calories are in a cup of uncooked quinoa?

One cup of dry quinoa weighs 170 g and has 626 calories. Per 100 g the grain is 368 calories.

How much protein is in uncooked quinoa?

Dry quinoa has 14.1 g of protein per 100 g, so a 170 g cup holds about 24 g and a 3 oz portion (85 g) about 12 g.

Is uncooked quinoa good for weight loss?

Dry quinoa is dense at 368 calories per 100 g, so portions are usually measured before cooking: an 85 g portion is 313 calories with 6 g of fiber.

Quinoa or brown rice: which has more calories?

They are close when dry, 368 calories per 100 g for quinoa and 367 for raw long-grain brown rice, but quinoa has 14.1 g of protein per 100 g against 7.5 g.