Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Tablespoon, 25 g | 30 | 1.1 | 0.5 | 4.6 |
| 100 g | 120 | 4.4 | 1.9 | 18.5 |
| Side serving, 150 g | 180 | 6.6 | 2.9 | 27.8 |
| Plate, 250 g | 300 | 11.0 | 4.8 | 46.3 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| White, boiled | 180 kcal |
| Red or black, boiled | 183 kcal |
| Salad: quinoa, vegetables and olive oil | 195 kcal |
| Dry grain, 50 g (about 150 g cooked) | 184 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Manganese | 0.9 mg | 45% |
| Magnesium | 96 mg | 23% |
| Phosphorus | 228 mg | 33% |
| Folate (B9) | 63 mcg | 16% |
| Iron | 2.2 mg | 16% |
Calories in dry and cooked quinoa
Dry quinoa has 368 kcal per 100 g: 14 g of protein, 6 g of fat, 57 g of carbs and 7 g of fiber. When cooked it roughly triples in volume, so 100 g of cooked quinoa has about 120 kcal. A 150 g side is 180 kcal, a 250 g plate 300. If you weigh it before cooking, use the number on the pack, if cooked, use 120.
How much dry quinoa to use
A 150 g side takes about 50 g of dry grain, that is 184 kcal. Use twice as much water as quinoa by volume and cook for 15 minutes. It is worth rinsing quinoa first: the grains can carry bitter saponin. White quinoa cooks softer, red and black stay firm and hold their shape in salads; the calorie difference is small.
Quinoa salad
Quinoa is often eaten in salads and bowls. With cucumber, tomato, herbs and a spoon of olive oil the salad comes to about 130 kcal per 100 g, most of the extra from the oil. With avocado and feta it is 170-190. As a side to fish or chicken quinoa is handy because it gives more protein than rice and contains all the essential amino acids.
Quinoa and buckwheat
In calories cooked quinoa is slightly heavier than buckwheat: 120 against 110 kcal per 100 g, mostly because of fat. It has a bit more protein, and it is complete. Buckwheat, in turn, is richer in magnesium and much cheaper. For weight loss both work equally well: the key is a 150 g serving and protein alongside. Quinoa is gluten-free, which makes it a choice for celiac disease.
How to count your serving
Weigh the dry grain and multiply by 3.68 or the cooked one by 1.2, counting oil separately. If the quinoa is in a bowl with vegetables and fish, take a photo in MyFoodMate AI and the app splits the plate into foods.