The short answer
100 g of quinoa (dry, uncooked) has 13.1 g of protein and 328 kcal.1 That's about 26% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of quinoa
| Per 100 g | Amount |
|---|---|
| Energy | 328 kcal (1374 kJ) |
| Protein | 13.1 g |
| Fat | 5.5 g |
| Carbohydrate | 53.7 g |
| Fibre | 14.7 g |
| Water | 10.4 g |
These figures are for dry quinoa, before cooking. Grains absorb water as they cook, so weigh them dry for an accurate count.
How much quinoa for your protein?
The amounts below are worked out from IFCT's figure of 13.1 g per 100 g. To see how quinoa fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 76 g (dry, uncooked weight) | 249 kcal |
| 20 g of protein | 153 g (dry, uncooked weight) | 502 kcal |
| 30 g of protein | 229 g (dry, uncooked weight) | 751 kcal |
How quinoa compares
Quinoa has more protein per 100 g than 54% of the 542 foods in IFCT 2017. Here it is beside the other cereals and millets we cover:
| Cereals and millets | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Rajgira | 13.3 g | 356 | 15% |
| Quinoa | 13.1 g | 328 | 16% |
| Sooji | 11.4 g | 334 | 14% |
| Bajra | 11 g | 348 | 13% |
| Barley | 10.9 g | 316 | 14% |
| Atta | 10.6 g | 320 | 13% |
| Maida | 10.4 g | 352 | 12% |
| Little millet | 10.1 g | 346 | 12% |
| Jowar | 10 g | 334 | 12% |
| Brown rice | 9.2 g | 354 | 11% |
| Kodo millet | 8.9 g | 332 | 11% |
| Maize | 8.8 g | 334 | 11% |
| White rice | 7.9 g | 356 | 9% |
| Parboiled rice | 7.8 g | 352 | 9% |
| Puffed rice | 7.5 g | 362 | 8% |
| Poha | 7.4 g | 354 | 9% |
| Ragi | 7.2 g | 321 | 9% |
Other vegetarian foods with similar protein: kala chana (18.8 g), flaxseeds (18.6 g), almonds (18.4 g), khoa (16.3 g), walnuts (14.9 g). For more protein per 100 g, try soybean (37.8 g), masoor dal (24.4 g), moong dal (23.9 g). See every food on one protein chart.
Protein quality
Cereals and millets supply a large share of the protein Indians eat, simply because we eat so much of them. Their protein is low in lysine, which pulses, milk and eggs supply, so pairing them improves the mix.3
Common questions
How much protein is in 100 g of quinoa?
13.1 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for dry, uncooked quinoa, per 100 g of the edible part. 100 g also gives 328 kcal.
How much quinoa gives 20 g of protein?
About 153 g (dry, uncooked weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is quinoa a good source of protein?
16% of its calories come from protein, and it has more protein per 100 g than 54% of the 542 foods in IFCT 2017. Cereals and millets supply a large share of the protein Indians eat, simply because we eat so much of them.
Should I weigh quinoa raw or cooked?
Raw. These figures are per 100 g of dry quinoa. Cooking adds water, so the same 100 g cooked has noticeably less protein.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int