How much protein is in 4 oz of quinoa, cooked?

A 4 oz (113g) serving of quinoa, cooked provides 5g of protein and 136 calories, along with 24.2g of carbohydrates and 2.2g of fat.

How much quinoa, cooked do I need to get 30g of protein?

To get 30 grams of protein from quinoa, cooked, you need 24.1 oz (682 grams), which contains approximately 818 calories.

100 grams of quinoa, cooked contains 4.4g of protein (120 kcal). One full pound (16 oz / 454g) contains 20g of protein (544 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 5g Protein (136 kcal)

To hit 30g of protein from quinoa, cooked, measure 24.1 oz (682 g) for ~818 calories.

Per 4 oz (113g US)

5g P

136 kcal · 24.2g C · 2.2g F

Per 100 Grams

4.4g P

120 kcal · 21.3g C · 1.9g F

Per 1 Pound (16 oz)

20g P

544 kcal total

30g Protein Portion

24.1 oz

682g · 818 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	16.0 oz	455 g	546 kcal	96.9g C · 8.6g F
30g Protein	24.1 oz	682 g	818 kcal	145.3g C · 13g F
40g Protein	32.1 oz	909 g	1,091 kcal	193.6g C · 17.3g F
50g Protein	40.1 oz	1,136 g	1,363 kcal	242g C · 21.6g F