vegochef.com/guides/quinoa-protein/How much protein is in quinoa?
By the Vegochef team · Editorial standards · Last checked · 4 min read
Quinoa is often called a protein powerhouse. It does have more protein than most grains, and it's a complete protein, but the numbers are more modest than its reputation. Here's what you actually get, using data from the US Department of Agriculture.
Protein in quinoa
| Quinoa | Amount | Protein (approx.) |
|---|---|---|
| Cooked | 1 cup (185 g) | 8 g |
| Cooked | 100 g | 4.4 g |
| Uncooked | ¼ cup (43 g) | 6 g |
| Uncooked | 100 g | 14 g |
Why dry quinoa looks higher: it absorbs water as it cooks and roughly triples in weight, so the same protein is spread over more grams. Want to cook it right? See how to cook quinoa.
Quinoa vs other grains
Per cooked cup, from USDA FoodData Central:
| Grain (cooked) | Protein per cup (approx.) |
|---|---|
| Quinoa | 8 g |
| Wholewheat pasta | 7–8 g |
| Couscous | 6 g |
| Oats (porridge, made with water) | 6 g |
| Bulgur | 5–6 g |
| Brown rice | 5–6 g |
| White rice | 4 g |
Quinoa leads most everyday grains. For real protein power, though, legumes win: a cup of cooked lentils has about 18 g, more than twice as much.
Is quinoa a complete protein?
Yes. Quinoa contains all nine essential amino acids. Most grains are low in lysine; quinoa has more, which is why it's called complete. On a plant-based diet you don't need every meal to be complete, as long as you eat a variety of protein foods over the day, but quinoa makes it easy.
More than protein
A cup of cooked quinoa also has about 5 g of fibre and 220 kcal, plus magnesium, iron, folate, phosphorus and manganese. It's naturally gluten-free; if you have coeliac disease, choose one labelled gluten-free.
How to make a quinoa meal high in protein
Quinoa works best as the base of a meal, with a protein food on top:
- Quinoa and black bean bowl: add a cup of black beans for about 15 g more.
- Quinoa with tofu or tempeh: 100 g of firm tofu adds about 10–16 g; tempeh about 20 g. See tofu protein and what is tempeh.
- Quinoa and edamame salad: a cup of edamame adds about 18 g. See edamame protein.
- Breakfast quinoa: cook it in soy milk and top with nuts and seeds.
Work out how much protein you need with the protein calculator.
Frequently asked questions
Is quinoa high in protein?
For a grain, yes: about 8 g per cooked cup, almost twice as much as white rice. But compared with legumes or tofu it's moderate, so it works best alongside them.
Is quinoa a complete protein?
Yes. Quinoa contains all nine essential amino acids, including lysine, which most grains are low in.
Does quinoa have more protein than rice?
Yes. A cooked cup of quinoa has about 8 g, compared with about 4 g in white rice and 5–6 g in brown rice.
How much protein is in ¼ cup of dry quinoa?
About 6 g. A quarter cup (about 43 g) of dry quinoa makes roughly ¾ cup cooked.
Is red or black quinoa higher in protein?
They're very similar to white quinoa. Choose by taste and texture: red and black stay a little firmer.
Recipes to try
Related guides
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Sources
- USDA FoodData Central: quinoa, cooked and uncooked (fdc.nal.usda.gov)
- USDA FoodData Central: rice, oats, couscous, bulgur, buckwheat and other grains, cooked (fdc.nal.usda.gov)
- National Academies of Medicine: Dietary Reference Intakes for protein
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