How many calories in quinoa?

A 150g serving of cooked quinoa has around 180 calories with 6.5g of protein. Quinoa is NOVA 1, high in fibre, and has a lower glycaemic index (53) than white rice (73).

How many calories in cooked quinoa vs dry?

Cooked quinoa has 141 kcal per 100g. Dry quinoa has ~368 kcal per 100g - but it roughly triples in weight when cooked, so a 60g dry portion becomes ~180g cooked (both ~220 kcal).

Glucose: MediumNOVA 1

How Many Calories for Quinoa?

1 cooked portion (~185g) of quinoa contains around 261 calories (141 kcal per 100g). Quinoa is classified as NOVA 1 (unprocessed).

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	141 kcal / 593 kJ	261 kcal
Protein	4.3g	8g
Carbohydrates	22.7g	42g
of which sugars	0.9g	—
Fat	2.7g	5g
of which saturated	0.3g	—
Fibre	4.2g	—
Salt	0.03g	—

Serving size: 1 cooked portion (~185g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Medium

Glucose risk

Quinoa has a low-medium glycaemic index of approximately 53, which is lower than white rice (~73) and white bread (~75). A typical 185g cooked portion delivers 42g of carbohydrates, which is a significant carb load that will raise blood sugar. However, the 4.2g fibre per 100g and the protein content help moderate the glycaemic response compared to refined grains. Quinoa is a better choice than white rice for blood sugar management, but it is still a carbohydrate-rich food that should be portioned carefully.

Processing level

NOVA 1 (unprocessed)

Plain dried quinoa is a NOVA 1 unprocessed whole grain (technically a pseudocereal). It is simply harvested, cleaned, and packaged with no additives, preservatives, or flavourings. The Tesco Quinoa 300G and Merchant Gourmet Red & White Quinoa are both NOVA 1. Note: pre-cooked quinoa pouches with added ingredients (oils, salt, seasonings) would move to NOVA 3, but the plain dried products are completely unprocessed.

Quinoa at Tesco

Source: Tesco product page, October 2025

Tesco Quinoa 300G

£2.90*NOVA 1 (unprocessed)

Merchant Gourmet Red & White Quinoa 250G

£2.15*NOVA 1 (unprocessed)

Tilda Wholegrain Basmati & Quinoa Rice 250g

£1.00*NOVA 2 (processed culinary ingredient)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Plain dried quinoa is consistently NOVA 1 with no UPF markers across all products. The main consideration is the carbohydrate load — a standard cooked portion (185g) delivers 42g of carbs, so portion control matters for blood sugar management. Pre-cooked quinoa and rice blend pouches (like Tilda Wholegrain Basmati & Quinoa) are higher in salt (0.28g/100g vs 0.03g/100g) and are NOVA 2 due to the steaming and packaging process. For the best value, Tilda Wholegrain Basmati & Quinoa Rice at £1.00 is cheapest but is a rice blend, not pure quinoa. For pure quinoa, Merchant Gourmet Red & White Quinoa 250G at £2.15 offers the best value per gram.

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