Raw QuinoaVSCooked Quinoa
Comparing different preparation states of Quinoa
Raw Quinoa
Cooked Quinoa
Nutritional Comparison Summary
When comparing Raw Quinoa and Cooked Quinoa, there are notable nutritional differences that can influence your dietary choices. Raw Quinoa contains 9.7g more protein per 100g serving, representing a 69% difference in protein content. With 14.1g of protein, Raw Quinoa is the superior choice for those prioritizing protein intake. For those watching their calorie intake, Cooked Quinoa offers only 120 calories per 100g compared to 368 calories in Raw Quinoa. Both options provide complete protein, containing all essential amino acids needed for muscle synthesis and recovery. In terms of protein efficiency (protein per calorie), Raw Quinoa delivers more protein for fewer calories, making it an efficient protein source.
Best For Your Goals
Muscle Building & Recovery
Raw QuinoaWith 14.1g of protein per 100g, Raw Quinoa provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Cooked QuinoaAt only 120 calories per 100g, Cooked Quinoa allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Raw QuinoaRaw Quinoa offers the best protein-to-calorie ratio, delivering 14.1g of protein for just 368 calories, perfect for maximizing protein intake while minimizing caloric load.
Vegetarian & Plant-Based Diets
Raw QuinoaBoth are excellent plant-based options. Raw Quinoa edges ahead with 14.1g of protein per serving, making it slightly better for meeting daily protein requirements on a vegetarian diet.
Low-Carb & Ketogenic Diets
Cooked QuinoaWith only 21.3g of carbohydrates per 100g, Cooked Quinoa fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Raw QuinoaFor everyday fitness enthusiasts seeking balanced nutrition, Raw Quinoa offers a good protein content at 14.1g with 368 calories, fitting well into most active lifestyle meal plans.