Raw QuinoaVSCooked Quinoa

Comparing different preparation states of Quinoa

Raw Quinoa

Complete

Contains all 9 essential amino acids. High bioavailability.

Cereal Grains and Pasta• USDA #168874

Top Protein

Protein14.1g

Cals

368

Fat

6.1g

Carbs

64.2g

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Cooked Quinoa

Complete

Contains all 9 essential amino acids. High bioavailability.

Cereal Grains and Pasta• USDA #168917

Protein4.4g

Cals

120

Fat

1.9g

Carbs

21.3g

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Key Differences

Protein Gap

9.7g

-69% difference

Calorie Gap

248

-67% difference

Fat Gap

4.2g

Carb Gap

42.9g

Category Winners

💪

Most Protein

Per 100g serving

Raw Quinoa

📉

Lowest Calories

For weight loss

Cooked Quinoa

⚡

Best Efficiency

Protein per calorie

Raw Quinoa

Source: USDA FoodData Central • Data as of 2025-12-14