How many calories are in 50 gm of quinoa? A Nutritional Breakdown

January 12, 2026 •

3 min read

According to nutritional data, a 50-gram portion of dry, uncooked quinoa contains approximately 184 calories. However, this calorie count changes significantly once cooked, as the quinoa absorbs a substantial amount of water. Understanding how many calories are in 50 gm of quinoa is key for accurate meal planning and portion control.

Quick Summary

This guide provides the specific calorie count for 50 grams of quinoa, detailing the difference between uncooked and cooked portions. It also includes a breakdown of its macronutrients and key health benefits.

Key Points

Uncooked Calorie Count: 50 grams of uncooked quinoa contains approximately 184 calories.
Cooked Calorie Count: 50 grams of cooked quinoa contains substantially fewer calories, around 71.5, because it absorbs water during cooking.
High in Protein: Quinoa is a complete protein, meaning it provides all nine essential amino acids, which is rare for a plant-based food.
Excellent Source of Fiber: A 50g portion of uncooked quinoa provides about 4g of dietary fiber, promoting digestive health.
Rich in Minerals: It is an excellent source of essential minerals like iron, magnesium, and phosphorus.
Gluten-Free: Quinoa is naturally gluten-free, making it a safe and nutritious grain alternative for those with gluten sensitivities.

Calories in 50g of Uncooked vs. Cooked Quinoa

When calculating the calorie content of quinoa, it is essential to distinguish between its uncooked and cooked states. A 50-gram serving refers to the dry, unprepared grain, which contains a higher concentration of nutrients per gram compared to the cooked version, which is plumped up with water.

Uncooked Quinoa

A 50-gram portion of uncooked quinoa contains roughly 184 calories. In this form, the nutritional profile is dense and concentrated. It provides a significant source of energy from carbohydrates, protein, and healthy fats, along with a host of vitamins and minerals. This measurement is most useful for those who portion out their meals prior to cooking.

Cooked Quinoa

When cooked, quinoa's weight and volume increase dramatically as it absorbs water. This means that 50 grams of cooked quinoa will have a much lower calorie count. Based on a standard calculation where 100 grams of cooked quinoa has around 143 calories, a 50-gram cooked portion contains approximately 71.5 calories. Some sources may even list a slightly lower value, closer to 60 calories for 50g of cooked quinoa, depending on the specific cooking method and water absorption. This difference is crucial for those who track calories by their final, prepared meal.

Complete Nutritional Profile for 50g Uncooked Quinoa

Beyond calories, 50 grams of dry quinoa is packed with a balanced mix of macronutrients and essential micronutrients:

Carbohydrates: Approximately 32g, providing sustained energy.
Fiber: About 4g, contributing significantly to daily fiber needs and supporting digestive health.
Protein: Roughly 7g, and notably, quinoa is considered a complete protein, containing all nine essential amino acids.
Fats: Around 3g, which includes healthy fatty acids.
Minerals: A single serving offers key minerals, including:
- Iron: About 2mg (around 29% of the Daily Value).
- Magnesium: Approximately 99mg (23% of the Daily Value).
- Manganese: About 1mg (44% of the Daily Value).
- Phosphorus: Around 229mg (33% of the Daily Value).

Health Benefits of Quinoa

Incorporating quinoa into your diet offers numerous health advantages, making it a staple for healthy eating plans:

Rich in Complete Protein: As one of the few plant-based complete proteins, it is an excellent choice for vegetarians and vegans.
High in Fiber: The high fiber content aids digestion, promotes feelings of fullness, and can help regulate blood sugar levels.
Antioxidant Power: Quinoa contains powerful antioxidants like quercetin and kaempferol, which help protect cells from damage.
Gluten-Free: Naturally free of gluten, it is a safe and nutritious grain alternative for individuals with celiac disease or gluten sensitivity.
Source of Essential Minerals: It provides high levels of important minerals, including manganese, magnesium, and phosphorus, which many people lack in their diets.

Versatile Ways to Add Quinoa to Your Diet

Quinoa's mild, nutty flavor and versatile texture make it easy to incorporate into many meals. Here are some simple ideas:

As a Side Dish: Replace rice or couscous with fluffy cooked quinoa. Season with herbs, lemon juice, or a little olive oil.
In Salads: Add chilled, cooked quinoa to salads for a boost of protein and fiber. It pairs well with vegetables, nuts, and a light vinaigrette.
For Breakfast: Cook quinoa with milk or water, cinnamon, and fruit for a high-protein breakfast bowl similar to oatmeal.
In Soups and Stews: Add cooked quinoa during the last 15 minutes of cooking to thicken soups and increase their nutritional value.
In Burgers and Patties: Mix cooked quinoa with beans, spices, and breadcrumbs to form vegetarian patties.

Uncooked vs. Cooked Quinoa: Nutritional Comparison


Nutrient	50g Uncooked	50g Cooked (approx.)
Calories	~184 kcal	~71.5 kcal
Protein	~7g	~2.5g (calculated)
Carbohydrates	~32g	~13g (calculated)
Fiber	~4g	~1.4g (calculated)
Fat	~3g	~1g (calculated)

Note: Cooked values are approximate as water absorption can vary slightly.

Conclusion

To summarize, 50 grams of uncooked quinoa contains about 184 calories, while the same weight in its cooked form is significantly lower, around 71.5 calories, due to water absorption. This difference is critical for accurate dietary tracking. Quinoa is a highly nutritious, gluten-free, and complete protein source, rich in fiber and essential minerals. Whether you are using it as a side dish, salad base, or breakfast staple, it remains a fantastic and healthy addition to any diet. For further information on recommended daily intake and nutritional guidelines, please consult resources like the U.S. Department of Agriculture's FoodData Central.

Frequently Asked Questions

No, 50 grams of uncooked quinoa has approximately 184 calories, while 50 grams of cooked quinoa has a much lower calorie count, around 71.5 calories, because of water absorption during the cooking process.

When you cook quinoa, it absorbs a significant amount of water and expands in volume and weight. The calories don't increase, but they are distributed across a larger mass. This means a smaller volume of dry quinoa has the same calories as a larger volume of cooked quinoa.

Yes, quinoa is considered a complete protein, containing all nine essential amino acids. This makes it an exceptional plant-based protein source for vegetarians, vegans, and those looking to diversify their protein intake.

Yes, quinoa is naturally gluten-free. It is a pseudocereal, not a grain, and is a safe and healthy option for individuals with celiac disease or gluten sensitivity.

A 50-gram serving of uncooked quinoa contains about 4 grams of dietary fiber, which contributes significantly to daily fiber requirements and supports good digestive health.

You can use 50 grams of uncooked quinoa (which yields about 150-200g cooked) as a base for salads, a hot breakfast porridge, or as a nutritious side dish to replace rice or pasta.

While there are slight flavor and texture differences, the calorie count and overall nutritional profile of red, white, and black quinoa are very similar. Any variation is minor and should not affect your overall health benefits.