Protein in Quinoa: How Much per 100g and per Portion
Raw quinoa contains 13.8g of protein per 100g. This amount provides 28% of the UK daily reference intake for protein. Among the grain foods analysed on this site, quinoa ranks first for protein content per 100g, making it a significant plant-based protein source.
CoFID 14-843 · Quinoa, raw
What the numbers say
- Protein per calorie. Quinoa provides 4.5g of protein for every 100 kcal. Protein accounts for 18% of its total energy content.
- UK front-of-pack profile. Based on UK front-of-pack labelling guidelines, quinoa is rated low for saturated fat (0.5g) and salt (0.15g). It is rated medium for fat and sugars.
- Fibre content. A 100g amount of raw quinoa contains 7.0g of dietary fibre.
- Macronutrient breakdown. Per 100g, raw quinoa has 13.8g of protein, 55.7g of carbohydrate, and 5.0g of fat.
Quinoa macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 309 kcal 1,311 kJ |
15% | – |
| Protein | 13.8g | 28% | – |
| Fat | 5g | 7% | medium |
| of which saturates | 0.5g | 2% | low |
| Carbohydrate | 55.7g | 21% | – |
| of which sugars | 6.1g | 7% | medium |
| Fibre | 7g | – | – |
| Salt | 0.15g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in quinoa by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 40g | 5.5g | 124 | 22.3g | 2g |
| 60g | 8.3g | 185 | 33.4g | 3g |
| 80g | 11g | 247 | 44.6g | 4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of quinoa for 20g or 30g of protein
- To get a 20g protein portion, you would need to prepare 145g of raw quinoa, which also contains 448 kcal and 80.7g of carbohydrates.
- For a larger 30g protein target, the amount increases to 217g of raw quinoa, providing 672 kcal.
- All nutritional data is for raw, uncooked quinoa, so remember to weigh it before cooking as it will absorb water and increase in weight.
How it compares with other grain foods
Among the 17 grain foods analysed on this site, raw quinoa ranks first for protein content per 100g. At 13.8g, it contains more protein than other common grains like porridge oats (10.9g), plain bagels (10.0g), and wholemeal bread (9.4g). When measured by protein per calorie, quinoa ranks second in its group, providing 4.5g of protein per 100 kcal. This is slightly higher than wholemeal bread (4.3g per 100 kcal) but shows that while it is the highest in protein by weight, its overall energy content from carbohydrates and fats is also a factor to consider in a nutrition programme.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Quinoa | 13.8g | 309 | 4.5g |
| Wholemeal Bread | 9.4g | 217 | 4.3g |
| Plain Bagel | 10g | 273 | 3.7g |
| White Bread | 8.7g | 236 | 3.7g |
| Porridge Oats | 10.9g | 381 | 2.9g |
Quick answers
Is quinoa a high-protein grain?
Yes, according to the data, raw quinoa has 13.8g of protein per 100g. This is the highest amount among the 17 grain foods listed on this site.
How much quinoa do I need for 30g of protein?
To get 30g of protein from quinoa alone, you would need to consume a portion made from 217g of the raw grain. This amount would also provide 672 kcal.
Is quinoa high in fat or sugar?
Per 100g, raw quinoa contains 5.0g of fat and 6.1g of sugars. According to UK front-of-pack traffic light labels, these amounts are considered ‘medium’.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.