Averages based on 427 quinoa products in our database.
Quinoa nutrient highlights
Protein
~14g per 100g (dry)Quinoa contains more protein per 100g than most grains and provides all nine essential amino acids, making it a complete protein source among plant foods.
Dietary Fiber
~7g per 100g (dry)Quinoa provides about 28% of the daily recommended fiber intake per 100g dry weight. Cooked quinoa contains about 2.8g per 100g due to water absorption.
Iron
~4.6mg per 100g (dry)Quinoa is one of the higher iron sources among grains and pseudo-cereals. A typical cooked serving provides about 1.5mg of iron.
Calories
~368 per 100g (dry)Similar calorie density to other grains in dry form. Cooked quinoa is about 120 calories per 100g due to significant water absorption during cooking.
Quinoa processing scores by brand
15 quinoa products ranked by processing score (lowest first) from our analysis.
How does processing affect quinoa?
In our analysis, plain quinoa (white, red, or tricolor) consistently scores Level 1 (Minimally Processed). It is typically sold as a whole seed with minimal processing beyond cleaning and packaging. Pre-cooked and microwavable quinoa pouches score Level 2 due to the pre-cooking step and sometimes added oils or seasonings. Quinoa-based products like quinoa pasta, quinoa flour blends, and flavored quinoa bowls can score Level 3-4 depending on the number of added ingredients.
Quinoa blends that combine quinoa with other grains generally score similarly to plain quinoa, as long as no additional seasonings or additives are included.
What should you look for on quinoa labels?
- 1Plain quinoa should list one ingredient: quinoa (or organic quinoa). Any additions increase the processing score.
- 2Pre-seasoned quinoa packets and cups often contain 10-15 ingredients including vegetable oils, dried flavoring, maltodextrin, and preservatives.
- 3Quinoa pasta is a different product category. It is processed into pasta form and often blended with other flours, scoring higher than whole quinoa.
- 4"Ready-to-eat" quinoa pouches typically contain added oils (usually sunflower or canola) that are not present in dry quinoa you cook yourself.
Frequently asked questions
Is quinoa ultra-processed?
Plain quinoa scores Level 1 (Minimally Processed) in our analysis; it is a whole seed sold with minimal processing. Pre-cooked pouches typically score Level 2, and flavored quinoa bowls or quinoa-based convenience products can score Level 3-4 depending on added ingredients.
Is quinoa a complete protein?
Quinoa contains all nine essential amino acids, which qualifies it as a complete protein source. This is uncommon among plant foods. The protein quality is well-documented in the USDA FoodData Central database and peer-reviewed literature.
What is the difference between white, red, and black quinoa?
White, red, and black quinoa have similar macronutrient profiles per 100g. The differences are primarily in taste and texture: white is milder, while red and black are slightly nuttier and chewier. In our database, all plain quinoa varieties score comparably in processing levels.
How much protein is in quinoa?
Quinoa protein content is approximately 14g per 100g dry, or about 4.4g per 100g cooked. A 1-cup cooked serving (185g) delivers roughly 8g of protein. Quinoa is one of the few plant foods that provides all nine essential amino acids, making it a complete protein source.
How many calories in quinoa?
Quinoa calories come to approximately 368 per 100g dry and about 120 per 100g cooked. A typical 1-cup cooked serving contains roughly 222 calories. The calorie density is comparable to other grains when measured dry, but cooked quinoa is moderate in calories due to water absorption.