How much protein is in Quinoa?

13.1g per 100 g, or 13.1g in a 100 g serving — 4g of protein per 100 kcal.

Can I log Quinoa in IRONSLOG?

Yes — Quinoa is one of the 1,579 items in IRONSLOG's Indian food database, searchable directly from the nutrition log.

Food

Quinoa: Calories, Protein & Macros

Last updated 26 July 2026

A 100 g serving of Quinoa has 328 kcal, 13.1g protein, 53.6g carbs and 5.5g fat — 4g of protein per 100 kcal. It's a vegetarian raw ingredient from the cereals and millets group, logged directly in IRONSLOG's 1,579-item Indian food database.

What's in a standard serving of Quinoa?

A 100 g serving has 328 kcal, 13.1g protein, 53.6g carbohydrate, 5.5g fat and 14.7g fiber. Per 100 g it's 328.4 kcal, 13.1g protein, 53.6g carbs and 5.5g fat — use the per-100g figures to rescale for whatever portion is actually eaten.

How does Quinoa fit a cut vs a bulk?

At 4g of protein per 100 kcal, Quinoa is more calorie-dense than protein-dense — on a calorie deficit (a cut) it's worth measuring the portion carefully so it doesn't crowd out higher-protein foods within a fixed calorie budget. On a calorie surplus (a bulk) that same calorie density is an advantage — it's an easy way to add calories without needing a large plate.

How much Quinoa should I eat?

The dataset doesn't carry a standard household serving for Quinoa, so the numbers above are per 100 g — weigh or measure the actual portion eaten and scale from there. As a raw ingredient, the amount that ends up on a plate depends heavily on how it's cooked and what else is in the meal.

What can I swap for Quinoa?

Rolled oats, raw — vegetarian, 389 kcal per 100 g, 4.3g protein per 100 kcal
Atta (Wheat Flour) — vegetarian, 320 kcal per 100 g, 3.3g protein per 100 kcal
Bajra — vegetarian, 348 kcal per 100 g, 3.2g protein per 100 kcal

Quinoa — macros per 100 g
Metric	Per 100 g
Calories	328.4 kcal
Protein	13.1 g
Carbohydrate	53.6 g
Fat	5.5 g
Fiber	14.7 g
Protein per 100 kcal	4 g

Key takeaways

A 100 g serving of Quinoa has 328 kcal and 13.1g protein.
Quinoa carries 4g of protein per 100 kcal — more calorie-dense than protein-dense.
It's a vegetarian raw ingredient in the cereals and millets group.
Nutrition data is from the Indian Nutrient Databank / IFCT 2017, not estimated.