How many calories are in a portion of quinoa?
A 90-gram portion of cooked quinoa carries about 108 calories; a full glass, that is 185 grams, is 222 calories.
With the standard portion measure of 90 grams used for rice and bulgur, one portion of cooked quinoa carries about 108 calories. For one cup, USDA's own measure, that is 185 grams, the figure rises to 222 calories. The value belongs to quinoa cooked plainly in water; the oil that goes into the pot is excluded.
Sources
- USDA FoodData Central 168917 100 g (Quinoa, cooked); kaydın kendi ölçüsü 1 cup = 185 g accessed: 2026-08-22
- USDA FoodData Central 168874 100 g (Quinoa, uncooked); 1 cup = 170 g accessed: 2026-08-22
- USDA FoodData Central 168935 100 g (Rice, white, long-grain, regular, cooked — karşılaştırma için) accessed: 2026-08-22
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.1.5, s. 266 1 standart porsiyon pişmiş pirinç/bulgur = ½ kupa / 1 silme orta kepçe / 4-5 yemek kaşığı / 90 g (kinoa satırı yoktur) accessed: 2026-08-22
- TürKomp — Ulusal Gıda Kompozisyon Veri Tabanı 05.02.0010 100 g yenilebilir kısım (Zeytinyağı, sızma — eklenen yağ hesabı için) accessed: 2026-08-22
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.3.3, s. 286 1 tatlı kaşığı sıvı yağ = 5 g (ölçü tanımı) accessed: 2026-08-22
- TÜBER 2022 — Türkiye Beslenme Rehberi Ek 2.3.1, s. 284 90 g pişmiş beyaz pirinç = 84 kkal, 90 g pişmiş bulgur = 75 kkal (porsiyon enerjisi) accessed: 2026-08-22
General information notice. This content is prepared to support general nutrition literacy; it does not replace medical diagnosis or treatment and is not personal nutrition advice. A plan tailored to you can only be prepared by a licensed dietitian; if you are pregnant, have a chronic condition, take regular medication, are feeding a child, or have a clinical condition, a physician and dietitian check is required before starting a plan.
Find a Dietitian