Food Nutrition Facts and Free Calorie Counter | CalorieKing Navruz-Varli S, Sanlier N. Nutritional and health benefits of quinoa (Chenopodium quinoaWilld.). Quinoa has been called a "superfood" because it's full of nutrients. A 1/4-cup serving of uncooked quinoa has about 170 calories, 2.5g fat, 5mg sodium, 30.5g carbs, 3g fiber, 1g sugars, and 5.5g protein. Good use of quinoa is like going with other foods throughout the day. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. The most common types of quinoa found in the United Statesinclude white, red, and black quinoa. In addition to the uniqueness of color, the different varieties yield distinctive flavor and textures but they have similar nutritional profiles. Quinoa is gluten-free and therefore suitable for people who are sensitive or allergic to gluten. Contents show. Quinoa, uncooked belong to 'Cereal Grains and Pasta' food category. Plus, some insoluble fiber may be fermented in your gut, like soluble fibers, feeding your friendly bacteria and promoting better overall health (14, 15). How many calories in. Here are 8 gluten-free grains you can eat instead. One cup of cooked quinoa provides: 222 calories. CALORIC RATIO PYRAMID Quinoa contains many plant compounds that contribute to its flavor and health effects, including: Bitter quinoa varieties are richer in antioxidants than sweeter types, but both are good sources of antioxidants and minerals. Its seeds are gluten-free and are a popular alternative to whole grains and rice. - In Internet Explorer 7 you will need to adjust the default "Shrink To Fit" setting. Is It Healthy? Tired of dieting? All trademarks, copyright and other forms of intellectual property are property of their respective owners. Calories In Quinoa (50g Uncooked 125g Cooked) 120 Calories in 100 gram . Note: This is a user-entered food item and may not be accurate. Read our, Kidney Bean Nutrition Facts and Health Benefits, Breadfruit Nutrition Facts and Health Benefits, Lima Bean Nutrition Facts and Health Benefits. Place raw dried quinoa seed into a fine strainer to rinse. Food images may show a similar or a related product and are not meant to be used for food identification. Foods that have more essential nutrients per calorie are considered better choices for optimum health.Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.Read more about Nutrition Data's opinion. It is also an excellent protein source: it contains all 9 essential amino acids required of a complete protein. Analysis of saponin composition and comparison of the antioxidant activity of various parts of the quinoa plant (Willd.). In doing so, it may help prevent obesity and related diseases (54, 55). Seeds of Change Zesty Cilantro Quinoa Blend, Vegan Roasted Bell Peppers Stuffed with Quinoa, Daily Harvest Quinoa + Makrut Lime Harvest Bowl, Alter Eco Organic Rainbow Heirloom Quinoa, Earthly Grains Quinoa Blend Garlic & Basil, Seeds of Change Quinoa Brown & Red Rice with Flaxseed. Other neighboring countries such as Chile soon followed, treating quinoa with respect. Seeds of Change Zesty Cilantro Quinoa Blend, Vegan Roasted Bell Peppers Stuffed with Quinoa, Daily Harvest Quinoa + Makrut Lime Harvest Bowl, Alter Eco Organic Rainbow Heirloom Quinoa, Earthly Grains Quinoa Blend Garlic & Basil, Seeds of Change Quinoa Brown & Red Rice with Flaxseed. After rinsing your dried quinoa, cook it according to the package directionsgenerally by placing it in a saucepan with twocups of water (or low sodium vegetable or chicken broth) for every one cup of quinoa. 1 cup of uncooked quinoa contains about 626 calories, 24.0g of protein, 10.3g of fat, 109.1g of carbohydrates, and 11.9g of fiber. How Much Water Do I Really Need to Drink. Quinoa is high in many plant compounds, especially antioxidants. Search for More Foods Anti-Diet Culture - You Don't Need to Focus on Calories Hey there! Pure quinoa is a gluten-free option for people with celiac disease or non-celiac gluten sensitivity. FoodData Central. Eating a low-glycemic-index diet may be linked to a lower risk of diabetes and cardiovascular disease (9, 10). 23 Unbelievable Quinoa Benefits for Your Stronger Health, Quinoa Benefits, Nutrition, And Its Side Effects, Benefits of Honey for Health And Its Side Effects, Low Calorie High Protein Foods Your Daily Needs, Calories In Egg White: Protein, Fat, And Cholesterol. Quinoa is a good source of iron and magnesium. Join for free! To cook the quinoa, use a 2:1 ratio of liquid to quinoa. Fiber makes up 10% of the dry weight of cooked quinoa, 80% to 90% of which are insoluble fibers like cellulose (11). There are 187 calories in 50 grams of Quinoa. One cup (185 grams) of cooked quinoa contains 222 calories. There is a small amount of fat in quinoa, but most of it is polyunsaturated and monounsaturated fatboth considered to be healthy fats. Daily values are based on a 2000 calorie a day diet. The following quinoa nutrition information is provided by the USDAfor 1 cup (185g) of cooked quinoa with no added salt or fat. Use of and/or registration on any portion of this site constitutes acceptance of our and Privacy Policy and Cookie Statement Let's compare one cup each of cooked quinoa and brown rice: Quinoa contains 222 calories Brown rice has 218 calories They are within a similar range, but brown rice has a slight advantage in this faceoff. The finished product should be fluffy and light. If you have diabetes or metabolic syndrome, you might want to aim a little lower. Quinoa, cooked (1 cup) contains 39.4g total carbs, 35.1g net carbs, 3.7g fat, 8.7g protein, and 226 calories. Although quinoa (pronounced KEEN-wah) is prepared and consumed like a cereal grain, its categorized as a pseudocereal, as it doesnt grow on grass like wheat, oats, and rice. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. If you have celiac disease or a gluten sensitivity, it's important to avoid the protein gluten. Quinoa Nutrition Facts Serving Size 100 g Amount Per Serving Calories 374 % Daily Values* Total Fat 5.8g 7% Saturated Fat 0.59g 3% Trans Fat - Polyunsaturated Fat 2.347g Monounsaturated Fat 1.535g Cholesterol 0mg 0% Sodium 21mg 1% Total Carbohydrate 68.9g 25% Dietary Fiber 5.9g 21% Sugars - Protein 13.1g Vitamin D - Calcium 60mg 5% Iron 9.25mg 51% 5.18 g of fiber. Quinoa (50g Uncooked 125g Cooked) Serving Size: 100 gram. Other Common Serving Sizes: Related Types of Quinoa: Seeds of Change Zesty Cilantro Quinoa Blend Ancient Harvest Quinoa Traditional Ancient Harvest Quinoa Flakes Trader Joe's Quinoa Quinoa (Cooked) view more quinoa nutritional info See Also: Research indicates that using quinoa in a gluten-free diet, instead of other common gluten-free ingredients, dramatically increases the nutrient and antioxidant value of your diet (60, 61, 62). Copper: A mineral often lacking in the Western diet, copper is important for heart health (30). Kobmel provides better health and food information. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Here are 7 chia seed benefits, all backed by science. All articles have been carefully researched and details are cited to support the topic. A Critical Look, 9 Evidence-Based Health Benefits of Almonds. . There are some limited reports of allergic reactions to quinoa. One serving of quinoa, according to Rogerson, can range from 50g to 100g of uncooked seed, depending on your gender and hunger level. Insoluble fibers may be associated with reduced diabetes risk (12, 13). Quinoa also contains vitamin E, and potassium. Note: This is a user-entered food item and may not be accurate. Its both hot and cold and fun at any time of the day. J Cereal Sci. Let's compare one cup each of cooked quinoa and brown rice: Quinoa contains 222 calories. Food Nutrition Facts and Free Calorie Counter | CalorieKing Quinoa - 50g Serving Size: 50 g 60 Cal 71% 10.5g Carbs 15% 1g Fat 14% 2g Protein Track macros, calories, and more with MyFitnessPal. Looks like youre interested in how many calories certain foods have? Heart Healthy. Black quinoa is a bit earthier and sweeter than the mild taste of white quinoa. Hey there! Calorie Goal 1778 Cal 222/2000Cal left Fitness Goals: Heart Healthy Fat 63.4 g 3.6/67g left Sodium 2300 mg Cooked quinoa contains more fiber than brown rice and yellow corn (11). 7,620,531. Calories in Quinoa. 2023 Dotdash Media, Inc. All rights reserved. Learn more. The Self NutritionData method and system is covered by U.S. Patent No. Quinoa is highly nutritious and can . doi:10.1016/j.jaci.2017.12.771. Quinoa has become a favorite in health food stores as it has a low GI level, is gluten-free, and can be enjoyed by both vegetarians and vegetarians. Quinoa is considered a complete protein source, which means that it provides all nine essential amino acids (7, 18, 19). Giancoli, A. Finally, potassium helps with regulating sodium in the blood to decrease blood pressure. Quinoa is generally well tolerated but contains phytates and oxalates. If you want to increase the nutrient content of your diet, replacing other grains like rice or wheat with quinoa may be a good start. Complete proteins are those that contain all nine essential amino acids. Oldways Whole Grains Council. Some of the undesirable plant compounds can be eliminated by soaking, washing, or roasting prior to cooking. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Take the focus off counting calories, and enjoy your food! How does this food fit into your daily goals? 50g serving, cooked Calories - 60 kcal Power - 251 kJ Carbohydrate - 42.55 kcal Fat - 8.65 kcal Protein - 8.8 kcal Quinoa Calories vs Rice Quinoa and rice share many characteristics - nutritious food, taste, and texture. Its taste can vary from bitter to sweet (2). Take the focus off counting calories, and enjoy your food! Quinoa is a great substitute for processed, refined carbohydrates such as white rice and pasta. By clicking on Register you agree to the terms of service. Protein is considered a key factor for weight loss, as it boosts metabolism and feelings of fullness. Essential amino acids are essential for muscle recovery. For best results, be sure to enable the option to PRINT BACKGROUND IMAGES in the following browsers: - Firefox (File > Page Setup > Format & Options) Gluten sensitivity involves adverse reactions to gluten, a protein found in wheat and several other grains. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.Read more about the Nutritional Target Map, Nutritional Target Map for Quinoa, uncooked. Daily Goals How does this food fit into your daily goals? The origin of Quinoa can be traced back some 5,000 years, when the Andes of Bolivia, Colombia, and Peru grew this plant and considered it to be the staple food. Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. Lim JG, Park HM, Yoon KS. This grain is considered a complete protein and provides 2 grams of fat per 3.5 ounces (100 grams). Like rice, it expands while it cooks. Here are the main vitamins and minerals in quinoa: Quinoa is a good source of several minerals, including manganese, phosphorus, copper, folate, iron, magnesium, and zinc. Nutrition Datas patent-pending Estimated Glycemic Load (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. Stacey Hugues, RD is a registered dietitian and nutrition coach who works as a neonatal dietitian at Beth Israel Deaconess Medical Center in Boston. Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. That's why comparing the two is helpful when you consider quinoa as an alternative to rice-based diets. Daily Goals How does this food fit into your daily goals? Antioxidants - Protecting Healthy Cells. Join the F#ck the Food Police movement. Saponins are compounds found in many plants, including amaranth seeds, soybeans, chickpeas, and other legumes. Thank you, {{form.email}}, for signing up. You'll know that it is starting to go bad once it becomes hard and develops mold. Carb Manager Menu. Quinoa is a good source of antioxidants and minerals, providing more magnesium, iron, fiber, and zinc than many common grains (3, 26, 27). * Percentage breakdown of calories from carbs, protein, fat and alcohol. For such a tiny seed, quinoa has a lot of protein: One cup cooked has 8 grams. Eur J Epidemiol. Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor). The cooking method for quinoa is similar to that of rice. One study concluded that quinoa had the highest antioxidant content of 10 common cereals, pseudocereals, and legumes (44). 39.4 g of carbohydrate. Not only does it have a nice combo of fiber and protein, it's also a complete protein, a.k.a. Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. If an athlete is looking to take 80-100g carbs after exercise, he or she will need to eat more quinoa. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. Dry quinoa has a long shelf life and can be stored in your pantry in its original package or an airtight container. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Percentages are based on a diet of 2000 calories a day. Quinoa has many properties that make it a weight-loss-friendly food. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.Foods that are close to the bottom edge are more calorie-dense. Copyright 2023 NutritionValue.org All rights reserved. It also affected blood sugar levels to a lesser degree than gluten-free pasta, gluten-free bread, and traditional bread (53). Nutrition Info. Cool, cool. Hey there! Think 2 cups of water for every 1 cup of dry quinoa. Quinoa is also suitable for a low-FODMAP diet. If you are not accustomed to consuming a lot of fiber, you may experience digestive issues when eating quinoa. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. ), Food groups and risk of type 2 diabetes mellitus: A systematic review and meta-analysis of prospective studies, Association of quinoa and apple sensitization. Have you ever asked yourself, "How much weight can I lose in a month?" Disconnect from diet culture and reconnect with yourself. All rights reserved. Cooked quinoa comprises 71% carbohydrates, 14.6% protein, and 14.2% fat. Bring it to a boil and then reduce the heat to low, cover, and simmer until the seed has absorbed all of the water, about 20 minutes or longer. Cinnamon and Cloves Benefits And How To Make? There are 71 calories in 50 grams of Quinoa (Cooked). It has been popularized in vegetarian meal plans, but you don't need to follow a specialized diet to put this grain on the menu. Calories of cooked cereal rice, 1 cup (195g), Calories of raw cereal rice, 1 cup (185g), Calories of 100g brown cereal rice, cooked, Calories of 50g brown cereal rice, cooked. Have you ever asked yourself, "How much weight can I lose in a month?" One of The World's Healthiest Foods, Moringa, Maqui Berries, and More: 8 Superfood Trends Coming Your Way, Is Gluten Sensitivity Real? The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. Percentages are based on a diet of 2000 calories a day. Quinoa has a crunchy texture and nutty flavor. This is a detailed article about almonds and their health benefits. This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. The rest consists mostly of fiber and a small amount of sugars (4%), such as maltose, galactose, and ribose (6, 7). Quinoa is usually well tolerated with no reported side effects. Sodium 2295.7 mg. 4.3/2300mg left. Quinoa is one of the few plant sources of complete protein. U.S. Department of Agriculture. Quinoa is a member of the Chenopodiaceae family and is thus high in oxalates. 2005-2023 Healthline Media a Red Ventures Company. A typical target for total Estimated Glycemic Load is 100 or less per day. Quinoa seeds are flat, oval, and usually pale yellow, though the color can range from pink to black. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. The good: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Folate, Magnesium and Phosphorus, and a very good source of Manganese. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Like other grains, quinoa fat is mainly composed of palmitic acid, oleic acid, and linoleic acid (21, 24, 25). These may reduce your absorption of minerals like iron and zinc (3). Calories In Quinoa (50g Uncooked 125g Cooked) 120 Calories in 100 gram Note: This is a user-entered food item and may not be accurate. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Look for it near grains like rice and couscous. It has a very low Glycemic Index (GI) and a high level of low-carbohydrate carbs releasing energy equally over time, which helps control blood sugar levels. Glycemic Index Food Guide. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. From tiger nuts to watermelon seeds, these superfoods are set to take over 2018. Rice, uncooked, unenriched, glutinous, white, Rice, uncooked, enriched, short-grain, white, Pasta, ANCIENT HARVEST, cooked, corn flour and quinoa flour, gluten-free, Printed from https://www.nutritionvalue.org. Quinoa is naturally low in sodium and rich in fiber and protein, making it a filling, nutritious replacement for refined grains. Quinoa is packed with a nutritious combination of vitamins, minerals, fiber, protein, and fatty acids. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Quinoa, cooked (1 cup) contains 39.4g total carbs, 35.1g net carbs, 3.7g fat, 8.7g protein, and 226 calories. Magnesium is part of many metabolic processes in the body, including some that help to regulate blood sugar. Looks like you're interested in how many calories certain foods have? Quinoa and rice share many characteristics nutritious food, taste, and texture. Although classified as seed-based foods and not whole-grain cereals, quinoa is still considered a whole grain. How does this food fit into your daily goals? Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Amino acids are the building blocks of proteins, and proteins are the building blocks of all tissues in your body. The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are ( 6 ): Calories: 120 Water: 72% Protein: 4.4 grams Carbs: 21.3 grams Sugar: 0.9 grams Fiber: 2.8 grams Fat: 1.9 grams Carbs. Quinoa has a relatively low glycemic index (GI) score of 53, which means it may not cause a rapid spike in blood sugar (8). Food Sci Nutr. . Quinoa may reduce blood cholesterol, blood sugar, and triglycerides. Features Submenu Macros Tracker With the best macro tracking app for the Keto diet, never be left wondering . The good: This food is low in Saturated Fat, and very low in Cholesterol and Sodium. Quinoa Nutrition Facts and Health Benefits. By clicking on Register you agree to the terms of service. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. Please enable JavaScript in order to use this website. Quinoa is a complete protein, unlike many plant-based proteins. Other Common Serving Sizes: . These may reduce your absorption of minerals and contribute to kidney stone formation in some individuals. Quinoa is such a flexible food that can be added to food as an additive or as a middle part of a dish. A 3.5-ounce (100 gram) serving of cooked quinoa provides about 2 grams of fat. Data from USDA National Nutrient Database. Fat 61.8 g. 5.2/67g left. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Most sources citesaponinas the culprit. (updated 5/25/18). Red quinoa is best used in cold salads. Daily Goals How does this food fit into your daily goals? Quinoa contains several different phytosterols.. If you are not overweight and are physically active, a little higher is acceptable.Read more about the eGL, Nutrient Balance Indicator for Quinoa, uncooked, NUTRIENT BALANCE INDICATOR Quinoa vs. Rice: What's the Healthier Grain? Our website services, content, and products are for informational purposes only. Yellow Dragon Fruit Benefits, Nutrition, And Side Effects. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Some amino acids are essential, as your body cannot produce them, making it necessary to acquire them from your diet. Join the F#ck the Food Police movement. So, you still get the benefits of eating whole-grain cereals such as cooking 2.8g of fiber per 100g cooked, compared to only 0.4g of white rice. 2017;32(5):363-375. doi:10.1007/s10654-017-0246-y, Kesh S, Barnes CS, Noel-Macdonnell J, Patel NN. This means it contains all nine of the essential amino acids your body needs. Healthline Media does not provide medical advice, diagnosis, or treatment. Terms of Service|Disclaimers|Privacy Policy, Fill out the form below to create your free FitWatch account and get ready for an eye-opening experience in tracking your food and exercise. Terms of Service|Disclaimers|Privacy Policy, Fill out the form below to create your free FitWatch account and get ready for an eye-opening experience in tracking your food and exercise. The carbs in quinoa consist mainly of starch, insoluble fibers, and small amounts of sugar and resistant starch. We consume the edible seeds of the quinoa plant, and these contain heart-healthy fatty acids.. So that 1/4 cup of dry quinoa will yield around 3/4 cup. Calorie and nutritional information for a variety of types and serving sizes of Quinoa is shown below. Whats the #1 BEST workout that you can do to reach your goals? Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. The GI is a measure of how fast blood sugar levels rise after a meal. Quinoa increases two to three times in size when cooked. Many brands recommend soaking and/or rinsing quinoa prior to use in order to remove naturally occurring saponins, which can add a soapy taste. Recommended daily intake of essential aminoacids is provided for 180 lbs person. Calorie breakdown: 14% fat, 72% carbs, 14% protein. Calories; 100 g: 143: 1 oz, dry, yields: 150: 1 cup cooked: 229: 1 cup, dry, yields: 822: Related Types of Quinoa: Quinoa: Ancient Harvest Quinoa Flakes: Trader Joe's Quinoa: Ancient Harvest Quinoa . You can find quinoa in a grocery or health food store. More: 23 Unbelievable Quinoa Benefits for Your Stronger Health. Source: Nutrient data for this listing was provided by USDA SR-21. Calorie Goal 1632 Cal Its higher in protein than similar foods, such as rice, corn, and whole wheat (6). It is higher in nutrients than most grains and is often marketed as a superfood.. For a more nutritious diet, select foods that fall on the right half of the map.The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. 5 Whole Grains to Keep Your Family Healthy. Each ", Read more about the Nutritional Target Map, Read more about the Caloric Ratio Pyramid, Read more about the Nutrient Balance Indicator, Find recipes with this ingredient or dishes that. Calorie Goal 1940 Cal 60/2000Cal left Fitness Goals: Heart Healthy Fat 66 g 1/67g left Sodium 2300 mg --/2300mg left Cholesterol 300 mg Fiber has a beneficial effect on cholesterol, and so do plant compounds called phytosterols. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Join for free! Its exceptionally high in the amino acid lysine, usually lacking in plants. Some data show that quinoa may increase your nutritional intake and help reduce blood sugar and triglycerides. You can also find granola, cereal, polenta, and other products made with quinoa. Similar to most other cereals and grains, quinoa contains phytates. The United Nations declared 2013 The International Year of Quinoa due to the seeds potential to contribute to worldwide food security (4). Content is reviewed before publication and upon substantial updates. Join for free! Tired of dieting? Types of quinoa. 1 Calories : 222 Fat : 4g Sodium : 13mg Carbohydrates : 39g Fiber : 5g Sugars : 2g Protein : 8g Magnesium: 118.4mg Iron: 2.8mg Folate: 77.7mcg Vitamin B6: 0.2mg Carbs Activity / Exercise Calories Burned Calculator. If you suspect an allergy or experience symptoms after consuming quinoa, consult your healthcare provider. The favorite choice for the term "Quinoa" is 1/4 cup of Quinoa which has about 160 calories .