How many calories are in 70 grams of quinoa?

January 12, 2026 •

3 min read

70 grams of uncooked quinoa contains approximately 258 calories, while the same weight of cooked quinoa has significantly fewer, roughly 84 calories. This major difference highlights the importance of measuring quinoa correctly for accurate calorie tracking, as the grain absorbs a large amount of water during the cooking process.

Quick Summary

The calorie count for 70 grams of quinoa varies significantly depending on whether it is cooked or uncooked. The dry, uncooked grain is calorie-dense, while the cooked version absorbs water, increasing its volume and reducing the caloric density per gram. Understanding this distinction is vital for accurate nutritional tracking.

Key Points

Uncooked Quinoa Calorie Count: 70 grams of uncooked quinoa contains approximately 258 calories.
Cooked Quinoa Calorie Count: 70 grams of cooked quinoa, after absorbing water, has significantly fewer calories, around 84 kcal.
Measurement Accuracy: To accurately track calories, it is most reliable to measure quinoa in its dry, uncooked state.
Weight vs. Density: Cooking quinoa adds weight from water absorption, which lowers the caloric density per gram of the final product.
Nutritional Value: Quinoa is a nutrient-dense food, providing a complete protein profile as well as fiber, iron, and magnesium.

Caloric Breakdown of 70 Grams of Quinoa

The number of calories in a specific amount of quinoa is a common question for those monitoring their intake. The critical factor in determining the correct calorie count is whether the quinoa is weighed before or after cooking. This difference is due to quinoa's remarkable ability to absorb water, which substantially increases its volume and weight, thus diluting its caloric density.

Uncooked vs. Cooked: A Calorie and Weight Analysis

When measuring 70 grams of uncooked quinoa, you are dealing with the full caloric load of the dry grain. In this state, 70 grams provides approximately 258 calories, packed with macronutrients. During the cooking process, the dry grains expand as they absorb water. This means that 70 grams of cooked quinoa contains far fewer calories, around 84 calories. It is a simple concept that can have a big impact on calorie counting, especially for those who weigh their food.

Nutritional Profile Beyond Calories

Beyond just the caloric content, quinoa is renowned for its impressive nutritional profile. It is a complete protein, meaning it contains all nine essential amino acids, which is rare for a plant-based food. It is also rich in essential vitamins and minerals, making it a highly nutritious choice for a variety of diets. For example, 70 grams of uncooked quinoa provides a significant amount of iron, magnesium, and phosphorus, all of which are important for a healthy diet.

Comparison of 70 Grams of Quinoa (Cooked vs. Uncooked)

To better illustrate the nutritional difference, here is a detailed comparison table. The uncooked measurement is more concentrated, while the cooked measurement provides a larger, more satisfying volume with a lower caloric density.


Nutrient	70g Uncooked Quinoa	70g Cooked Quinoa
Calories	Approx. 258 kcal	Approx. 84 kcal
Carbohydrates	Approx. 45g	Approx. 15g
Protein	Approx. 10g	Approx. 3g
Fat	Approx. 4g	Approx. 1g
Fiber	Approx. 5g	Approx. 2g

How to Measure Quinoa for Accuracy

For the most accurate calorie and nutritional information, it is always best to weigh quinoa in its uncooked state. This eliminates any variation caused by different cooking methods or the amount of water absorbed. If you prefer to measure cooked quinoa, remember that a larger volume will be needed to reach the same caloric total as the uncooked version. For example, to get 258 calories, you would need more than 70 grams of cooked quinoa. Many people who track calories diligently weigh the dry quinoa before adding water for the most precise result.

Incorporating Quinoa into a Balanced Diet

Quinoa can be a versatile and healthy addition to your diet. It can serve as a nutritious base for salads, a gluten-free alternative to rice or couscous, or a hearty breakfast porridge. Its high protein and fiber content can aid in satiety and digestion, helping to support weight management goals. For those looking to increase their plant-based protein intake, quinoa is an excellent option due to its complete amino acid profile.

Conclusion

In conclusion, 70 grams of uncooked quinoa contains approximately 258 calories, while 70 grams of cooked quinoa contains significantly less, about 84 calories. The key difference lies in the water absorbed during cooking, which alters the grain's weight and caloric density. For precise calorie tracking, it is recommended to measure quinoa in its dry state. By understanding this distinction, you can better plan your meals and incorporate this nutrient-dense superfood into a healthy and balanced diet.

For further reading on the nutritional benefits and history of quinoa, you can refer to authoritative sources like the Whole Grains Council.

Frequently Asked Questions

The main difference is water content. Uncooked quinoa is dense with nutrients and calories, while cooked quinoa has absorbed a large amount of water, which increases its volume and reduces its caloric density per gram.

It is more accurate to measure quinoa uncooked. This provides a consistent measurement before any water is absorbed, which can vary depending on the cooking method.

Cooked quinoa weighs more because it has absorbed water during the cooking process. A typical ratio is one part dry quinoa to two parts water, resulting in a three-fold increase in volume.

For 70g, the uncooked version has higher amounts of carbohydrates (45g vs. 15g), protein (10g vs. 3g), and fat (4g vs. 1g) because the cooked version's weight is largely water.

Quinoa is a nutrient-dense food, not necessarily low-calorie, especially when measured uncooked. However, because it is rich in protein and fiber, it promotes a feeling of fullness, which can be beneficial for managing calorie intake.

No, the color of quinoa (e.g., white, red, or black) does not significantly change its caloric content. The main nutritional difference between types is typically in their concentration of specific plant compounds, such as antioxidants.

For the most consistent and accurate measurement, use a digital food scale to weigh your quinoa before cooking it. You can also measure by volume before cooking and apply the calorie data for uncooked quinoa.