Complete Protein
Contains all 9 essential amino acids. High bioavailability.
Cooked Quinoa
Cooked Quinoa (Cooked) contains 4.4g of protein per 100g, with 1.9g fat, 21.3g carbohydrates, and 120 calories. This makes it a low protein source and a complete protein with all nine essential amino acids. Source: USDA FoodData Central.
USDA FoodData Central #168917 · Data as of Jan 2026 · All values per 100g
Quinoa, cooked
Low FatLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 4.4 g |
| Calories | 120 kcal |
| Total fat | 1.9 g |
| Carbohydrates | 21.3 g |
| Saturated fat | 0.231 g |
| Cholesterol | 0 mg |
| Fiber | 2.8 g |
| Sugars | 0.87 g |
| Sodium | 7 mg |
| Potassium | 172 mg |
How protein-efficient is Cooked Quinoa?
Protein Energy
Low Protein15%
of calories from protein
Low. This is mostly an energy source (carbs/fats), with a little bit of protein added.
Fat Ratio
2.3
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
818
calories
Very expensive. eating 818 calories for protein is like eating a whole meal's worth of energy.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.231g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)1.6g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
7mg
Electrolyte
Potassium
172mg
Electrolyte
Magnesium
64mg
Recovery
Iron
1.49mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
14.1g
Cooked
4.4g
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-01-05