According to Self, a 1-cup cooked serving of quinoa has 222 calories. Thirty-nine grams of that is from carbohydrates, but none of those calories are from sugar. It also contains 8 grams of protein, 5 grams of dietary fiber and 4 grams of fat with no saturated fat.
Quinoa supplies minerals, such as 58 percent of the recommended daily value of manganese, 30 percent of magnesium and 15 percent of iron. The whole grain contains vitamins, including 19 percent of the daily value of folate and 12 percent of riboflavin. It is also low in sodium and, because it is a plant product, it naturally has no cholesterol.