Foods/Grains & Pasta/Quinoa

Grains & Pasta · meal

Quinoa

0.25 cup, dry · 43 g52 kcal

A balanced grains & pasta contributor — a little of a lot, with no single standout.

Macros

Per serving

52 kcal

Energy

1.9g

Protein

9.2g

Carbs

0.8g

Fat

1.2g

Fiber

Protein 1.9 gCarbs 9.2 gFat 0.8 g

120 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 0.25 cup, dry (43 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — quinoa gives a little of a lot. The bars are short on purpose; that’s honest.

12%

Good source of

No single standout — and that’s fine.
Nothing in quinoa clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.

Pairs well with

What fills quinoa’s gaps?

Quinoa is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Magnesium TofuAdds Calcium & Iron+ Calcium+ Iron+ Selenium 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Phosphorus

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 0.25 cup, dry = 43 g

Generous to use, with room before it crowds out variety.

Common questions

Quinoa, in brief

How many calories are in quinoa?

0.25 cup, dry (43 g) of quinoa has about 52 calories.

What is quinoa high in?

Quinoa has no single standout nutrient — it's a balanced contributor, with Manganese highest at 12% of a day's needs.

Is quinoa good in a smoothie?

S8D usually places quinoa as a meal-role food alongside the smoothie.

Keep exploring

More grains & pasta

All foods →

Nutrient guides

Manganese Phosphorus Copper Iron Magnesium Folate (DFE)

Put quinoa to work.

S8D solves a full day of nutrition around the foods you like — in one blend.

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