Quinoa
1 cup cooked quinoa (185 g) per serving.
Macro breakdown
Tips to maximize protein
Meals with Quinoa
See all meals →Tofu and Edamame Quinoa Bowl
10mVegan power bowl with tofu, edamame, and quinoa. Meal prep friendly with 48g protein and 16g fiber.
Plant Protein Power Bowl
10mTriple legume bowl with lentils, quinoa, and edamame. Vegan powerhouse with 44g protein and 29g fiber.
Salmon Chickpea Quinoa Salad
20mMediterranean-style salad with salmon, chickpeas, and quinoa. Balanced meal with 59g protein.
Salmon Edamame Quinoa Salad
20mAsian-inspired salad with salmon, edamame, and quinoa. Light and protein-rich with 62g.
Chicken Quinoa Black Bean Bowl
25mGrilled chicken breast with quinoa, black beans, and fresh broccoli. Portable meal prep bowl with 72g protein.
Salmon Quinoa Black Bean Bowl
25mOmega-3 rich salmon with quinoa, black beans, and broccoli. Balanced portable bowl with 59g protein.
Frequently Asked Questions
Quinoa contains 8.1g of protein per serving. This makes it a moderate protein source with a protein density score of 3.6 (grams of protein per 100 calories).
You need approximately 3.7 servings of Quinoa to reach 30g of protein, which would provide about 822 calories. Consider combining with other protein sources for a more practical portion size.
Quinoa provides 8.1g of protein for 222 calories, giving it a calorie cost of 27.4 calories per gram of protein. While nutritious, consider balancing with leaner protein sources for weight loss goals.
Quinoa contains 5.2g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.
Most grains are not complete proteins on their own, meaning they lack some essential amino acids. However, combining Quinoa with legumes, dairy, or other protein sources creates a complete amino acid profile. This is why rice and beans or bread with peanut butter are classic combinations.
Nutrition data sourced from USDA FoodData Central.
Last verified: 2025-02-16