How much is a cup of uncooked quinoa?

Quinoa is a nutritious whole grain that has become increasingly popular in recent years. But how much does a cup of dry, uncooked quinoa weigh? Here are some quick answers to questions about measuring quinoa:

How many ounces are in a cup of dry quinoa?

A cup of dry, uncooked quinoa weighs approximately 6 ounces. Most packages of quinoa specify the weight per cup on the nutrition facts label. For example, Bob’s Red Mill quinoa states there are 6 ounces per cup.

How many grams are in a cup of uncooked quinoa?

There are approximately 170 grams in 1 cup of dry quinoa. Since there are 28.35 grams in 1 ounce, and a cup weighs around 6 ounces, that equals roughly 170 grams (6 x 28.35g = 170g).

How do you measure quinoa?

Dry quinoa should be measured using a dry measuring cup, not a liquid measuring cup. The best way to measure quinoa is to spoon it into a dry measuring cup and level it off with a knife. Scooping directly from the bag often packs in extra quinoa, resulting in too much.

How much cooked quinoa does 1 cup uncooked make?

When cooked, 1 cup of dry quinoa yields approximately 3 cups of cooked quinoa. Quinoa expands and triples in volume when cooked. So those 6 ounces or 170 grams of quinoa will turn into about 3 cups cooked.

How many calories are in a cup of uncooked quinoa?

There are approximately 720 calories in 1 cup (170 grams) of dry, uncooked quinoa. However, the exact calories can vary slightly between different brands. For example:

Brand Calories per cup
Bob’s Red Mill Quinoa 720 calories
Trader Joe’s Quinoa 710 calories
Ancient Harvest Quinoa 700 calories

As you can see, the calories per cup range from 700-720 between brands. Always check the nutrition label on your package of quinoa for exact calories and nutrients.

How much protein is in a cup of quinoa?

There are approximately 24 grams of protein in 1 cup (170g) of uncooked quinoa. The protein content can vary slightly between white, red, black, and tri-color quinoa varieties. For example:

Type of Quinoa Protein per Cup
White quinoa 24g
Red quinoa 22g
Black quinoa 24g
Tri-color quinoa 21g

Quinoa contains more protein than most other grains. This makes it a nutritious choice for vegetarians, vegans, and anyone looking to boost their protein intake from plant-based foods.

What are the nutritional benefits of quinoa?

Here are some of the key nutrients found in 1 cup (170g) of cooked quinoa:

  • Protein: 8 grams
  • Fiber: 5 grams
  • Manganese: 58% Daily Value (DV)
  • Magnesium: 30% DV
  • Phosphorus: 28% DV
  • Folate: 19% DV
  • Copper: 18% DV
  • Iron: 15% DV
  • Zinc: 13% DV

As you can see, quinoa provides a wide range of vitamins and minerals. It is especially high in manganese, magnesium, and phosphorus. Quinoa is also a complete protein containing all 9 essential amino acids.

What minerals are in quinoa?

Some of the main minerals found in quinoa include:

  • Manganese – 1 cup of cooked quinoa provides 58% of the DV for manganese. This mineral is important for metabolism, bone health, and antioxidant function.
  • Magnesium – Quinoa contains 30% of the DV for magnesium per cup. Magnesium helps regulate blood pressure, blood sugar, and nerve function.
  • Phosphorus – With 28% of the DV per cup, phosphorus supports bone health and kidney function.
  • Iron – Important for circulation and cognitive function, quinoa provides 15% of the recommended daily iron intake.
  • Zinc and copper – These trace minerals support immune system function and energy production.

Additionally, quinoa contains lower amounts of calcium, potassium, and selenium.

What vitamins are in quinoa?

Quinoa contains a variety of B vitamins as well as vitamin E:

  • Thiamin – 11% of the DV per cup, this B vitamin helps convert food into energy.
  • Riboflavin – Important for growth and red blood cell production, quinoa provides 12% of the DV for riboflavin.
  • Niacin – Supports cellular function, quinoa contains 9% of the daily value per cup.
  • Folate – With 19% of the daily folate in each cup, quinoa supports heart health and development of the nervous system.
  • Vitamin E – This antioxidant vitamin protects cell membranes from oxidative damage.

While not exceptionally high in any one vitamin, quinoa contains a spectrum of B-complex vitamins and vitamin E.

Does quinoa have antinutrients?

Quinoa contains small amounts of antinutrients like phytic acid, saponins, and tannins. However, soaking, rinsing, and cooking the quinoa can reduce these antinutrients.

  • Phytic acid – This can block absorption of minerals like iron and zinc. But soaking quinoa before cooking can help reduce phytic acid.
  • Saponins – Saponins give quinoa a bitter taste. Rinsing the quinoa well before cooking can remove most of the saponins.
  • Tannins – These compounds may interfere with protein absorption. However, they are present in very small amounts in quinoa.

Overall, quinoa is still considered a very nutrient-dense food even with minimal amounts of antinutrients. Proper preparation methods can further reduce these compounds.

What are the side effects of eating too much quinoa?

Quinoa is very nutritious, but eating too much of it could potentially cause some side effects for certain people, including:

  • Digestive issues like bloating and gas – The high fiber content may irritate sensitive digestive systems
  • Kidney stones – Quinoa’s oxalate content may contribute to kidney stones in those prone to developing them
  • Gout flares – People with gout are sometimes advised to limit quinoa due to its purine content
  • Allergic reactions – Although rare, some people may have allergies to quinoa
  • Weight gain – Eating more calories or carbs than you burn can lead to weight gain from any food

However, for most people eating quinoa in normal amounts as part of a balanced diet, it is very healthy and unlikely to cause negative effects. Moderation is key, as overconsumption of any single food could lead to issues.

What is the best way to store quinoa?

To maximize freshness and shelf life, quinoa should be stored in an airtight container in a cool, dry place. Uncooked quinoa will keep for several months when stored properly.

Tips for storing quinoa:

  • Keep quinoa in its original bag until ready to transfer to an airtight container.
  • Exclude as much air as possible and seal the container tightly.
  • Store quinoa in a pantry or cupboard away from heat, light, and moisture.
  • Once opened, reseal package/container promptly after each use.
  • Store cooked quinoa in the refrigerator for 3-5 days.

Proper storage keeps quinoa from absorbing moisture or odors from other foods. An airtight container extends shelf life by preventing oxidation and insect contamination.

How long does quinoa last after being cooked?

Cooked quinoa will keep fresh in the refrigerator for 3 to 5 days when stored in a covered container. It may start to dry out after that but is still safe to eat for a few more days.

Here are some signs cooked quinoa has gone bad and should be discarded:

  • Mold growing on the surface
  • Strange colors or a yellow/orange tinge
  • Slimy, mushy texture
  • Sour or rotten smell
  • Tastes bitter, rancid, or “off”

For longer storage, cooked quinoa can be frozen in an airtight container or resealable plastic freezer bag. It will keep for 6-8 months frozen before drying out or becoming freezer burned.

Can quinoa be eaten raw?

Quinoa can be eaten raw, though it is typically soaked, sprouted and/or rinsed first to soften it and remove any bitter-tasting saponins. Some ways quinoa can be eaten raw include:

  • Soaking overnight then rinsing before adding to salads, smoothies, or oatmeal
  • Sprouting quinoa to activate nutrients and make it more digestible before eating
  • Making raw snacks like quinoa energy bites with dates and nuts
  • Including lightly toasted quinoa on yogurt bowls or breakfast dishes

Raw quinoa has a crunchy texture and a slightly earthy, nutty flavor. Sprouted quinoa has a milder taste and softer bite. However, raw quinoa contains anti-nutrients like phytic acid and saponins that decrease with cooking. So cooked quinoa is more nutritious.


To summarize key points:

  • 1 cup of uncooked quinoa weighs about 6 ounces or 170 grams
  • Quinoa provides nutrients like protein, fiber, magnesium, manganese, and phosphorus
  • Soaking, rinsing, and cooking helps decrease anti-nutrients like phytic acid
  • Cooked quinoa keeps for 3-5 days refrigerated, or 6-8 months frozen
  • Quinoa can be eaten raw but cooking improves its nutritional value

Knowing the weight, nutrients, and proper storage methods for quinoa allows you to fully enjoy its many health benefits. A cup of quinoa packs in protein, minerals, vitamins, antioxidants, and fiber with very few calories. Adding this nutritious ancient grain to your diet is a tasty way to boost your overall nutrient intake.

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