How many calories are in quinoa?

Cooked quinoa contains approximately 141 kcal per 100g. A typical cooked portion (185g) provides around 261 kcal. Dry uncooked quinoa is significantly higher at approximately 368 kcal per 100g, but it roughly doubles in volume when cooked due to water absorption. Quinoa is similar in calories to cooked brown rice (130 kcal/100g) and cooked white rice (130 kcal/100g).

Is quinoa a complete protein?

Yes, quinoa is one of the few plant-based foods that provides all nine essential amino acids, making it a complete protein. Cooked quinoa contains 4.3g of protein per 100g, or about 8g per typical serving. While this is lower than animal proteins like chicken (21.5g/100g), it is higher than most grains and is particularly valuable for vegetarians and vegans who need to ensure they get all essential amino acids.

Does quinoa spike blood sugar?

Quinoa has a low-medium glycaemic index of approximately 53, which is significantly lower than white rice (~73) and white bread (~75). Its fibre content (4.2g/100g) and complete protein profile help slow glucose absorption. However, quinoa is still a carbohydrate-rich food — a typical portion delivers 42g of carbs. It is a better choice than refined grains for blood sugar management, but portion size still matters.

Glucose: MediumNOVA 1

Nutritional Information for Quinoa

Quinoa is a pseudocereal that stands out for being a complete protein — it contains all nine essential amino acids, which is unusual for a plant-based food. Cooked quinoa provides 141 kcal per 100g with 4.3g protein, 22.7g carbs, and 4.2g fibre. From a SpikeSaver perspective, quinoa has a low-medium glycaemic index (~53), which is lower than white rice (~73) and similar to brown rice (~50). Its fibre and protein content help moderate the blood sugar response compared to refined grains. All quinoa products at Tesco are 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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