Protein content
A 1 cup cooked serving of quinoa contains 8.1 g of protein - a good source of protein, about 16% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 cup cooked (185 g) |
|---|---|
| Protein per serving | 8.1 g |
| Protein per 100 g | 4.4 g |
| Calories per serving | 222 kcal |
| Protein density | 15% of calories |
| Share of 50 g Daily Value | 16% |
| Protein quality | Complete protein |
| Category | Grains |
| Food type | Whole food |
| USDA record | FoodData Central #168917 |
A typical 1 cup cooked serving of quinoa contains 8.1 grams of protein (4.4 g per 100 g), which makes it a good source of protein. That covers roughly 16% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 15% of the calories in quinoa come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 111 grains in the database, quinoa ranks 14th by protein per serving, and 347th out of all 796 foods on the site. Set against chapati, another grain entry in the database, a serving carries about 0.5 g more protein (chapati has 7.6 g per 1 piece).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by volume at 185 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
A rare grain-like seed that is a complete protein.
Source: USDA FoodData Central #168917 - "Quinoa, cooked" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Quinoa has 4.4 g of protein per 100 g. A typical 1 cup cooked serving (185 g) provides 8.1 g.
Yes. Quinoa is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 1 cup cooked serving of quinoa contains 8.1 g of protein, about 16% of the 50 g reference Daily Value.
Quinoa is a good source of protein, and about 15% of its calories come from protein, which makes it more of an energy food than a protein food. Set against chapati, another grain entry in the database, a serving carries about 0.5 g more protein (chapati has 7.6 g per 1 piece).
Related
Head to head