~20 g protein
455 g~546 kcal
Does Quinoa Have Protein?
Yes. One cup of cooked quinoa, around 185 g, contains approximately 8.1 g of protein.
Per 100 g, cooked quinoa contains approximately 4.4 g of protein.
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PROTEIN BY SERVING
Protein in quinoa by serving size
These values use cooked quinoa. Dry quinoa is much more protein-dense per 100 g because cooking adds water.
| Serving | Protein | Calories |
|---|---|---|
| 100 g cooked quinoa | 4.4 g | 120 kcal |
| 1/2 cup cooked, ~93 g | 4.1 g | 112 kcal |
| 1 cup cooked, ~185 g | 8.1 g | 222 kcal |
| 250 g cooked | 11.0 g | 300 kcal |
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PROTEIN QUALITY
Is quinoa a good source of protein?
Quinoa provides more protein than many cooked grains, but it is still not as protein-dense as tofu, legumes, meat, fish or dairy.
A cooked cup provides about 8 g of protein.
Quinoa contains all essential amino acids, which makes it nutritionally useful even though normal servings do not provide very large absolute protein amounts.
PUT IT IN CONTEXT
How much cooked quinoa provides 20–30 g of protein?
Those are large portions, so quinoa often works best as part of a meal with another protein source.
~25 g protein
568 g~682 kcal
~30 g protein
682 g~818 kcal
Nutrition data and methodology
USDA FoodData Central reference values for cooked quinoa are approximately 4.4 g protein and 120 kcal per 100 g.
A cooked cup weighs about 185 g and provides roughly 8.1 g of protein. Dry and cooked values should not be compared directly per 100 g.
Compare protein in similar foods
Common questions about protein in quinoa
Does quinoa have protein?
Yes. Cooked quinoa contains about 4.4 g of protein per 100 g.
How much protein is in one cup of quinoa?
About 8.1 g in a cooked cup weighing roughly 185 g.
Is quinoa high in protein?
It is relatively protein-rich for a cooked grain, but it is not a concentrated protein food.
Is quinoa a complete protein?
Yes. Quinoa contains all essential amino acids.
Does dry quinoa have more protein per 100 g?
Yes, because cooked quinoa contains much more water.
MACRO CALCULATOR
How much protein should you eat per day?
Knowing that a cooked cup of quinoa has about 8 g of protein is useful. Knowing how that fits into your daily protein and macro targets is more useful.