One cooked cup of Ancient Harvest quinoa has around 222 calories, 8g protein, and 5g fiber based on standard prep.
Half Cup Cooked
One Cup Cooked
Hearty 1.5 Cups
Plain Cooked (Stovetop)
- 1 part dry to 2 parts water
- Simmer 15 min · rest 5
- Pre-washed; quick rinse optional
Everyday
Tri-Color Harmony Blend
- Similar macros per cup
- Slightly firmer bite
- Earthier taste for salads
Colorful
Ready Cups (Microwave)
- ~8 g protein per cup
- Heat 60–90 seconds
- Scan sodium on label
Fast
What You Get Per Serving
Here’s the quick snapshot most shoppers want. The dry label uses 1/4 cup (45 g). That amount swells as it cooks and lands near three times the weight. A standard bowl at the table is one cooked cup. Some meals use less with a protein on the side; some plates use more for training days.
| Serving | Calories | Protein |
|---|---|---|
| 1/4 cup dry (45 g) | 170 | 6 g |
| 1/2 cup cooked (~90 g) | 111 | 4 g |
| 1 cup cooked (~185 g) | 222 | 8 g |
| 1 1/2 cups cooked (~275 g) | 333 | 12 g |
Those tallies come from two sources: the branded panel for the dry grain and a standard dataset for a cooked cup. The dry panel lists 170 calories and 6 g protein per 45 g. The cooked cup sits near 222 calories with ~8 g protein, which matches a USDA-derived entry many dietitians use for reference (cooked quinoa calories).
Cooking Ratio And Yield
This grain cooks in a simple 1:2 ratio. One dry cup gives close to three cups cooked, with slight swings based on evaporation. Rinsing is optional since the bag is pre-washed, though a quick rinse can soften any edge. Bring water to a light boil, cover, and let it simmer until the tiny tails show. Rest for five minutes, then fluff with a fork.
That yield helps with planning. A single 1/4 cup dry serving turns into roughly 3/4 cup cooked, which sits between the half-cup and one-cup lines above. For repeatable numbers, weigh cooked portions. If you’re using a rice cooker, pick a gentle cycle and let the pot sit warm for a few minutes before serving.
Ingredient Label Versus Cooked Bowl
Package math refers to the dry grain. A cooked bowl includes absorbed water, so calories per gram look lower even though the dry starting point didn’t change. That’s why 45 g dry shows 170 calories, while 185 g cooked shows 222 calories. The same energy spreads across more weight because of water.
Protein shifts in the same way. Six grams on the dry label becomes roughly eight grams per cooked cup. Fiber moves too. Expect near 5 g per cooked cup, with small swings across blends. Minerals like iron and potassium carry through cooking. The Harmony blend lists 2 mg iron and 250 mg potassium per dry serving on the panel; totals align per dry starting amount once cooked.
Ancient Harvest Grain Nutrition Facts — Cooked Cup Breakdown
Let’s look at the bowl many people scoop. One cooked cup brings steady carbs, helpful fiber, and a moderate protein boost. Fat stays low. This profile fits power bowls, salads, and warm sides. Pair it with lean protein and greens for balance.
Here’s what one cooked cup typically delivers: 39 g carbs, near 5 g fiber, roughly 8 g protein, around 3.5 g fat, and a touch of natural sugars. Potassium sits near 318 mg, and iron near 2.8 mg. That mix brings fullness without a slump and suits training days where steady energy helps.
Curious how it stacks up against pantry staples? A cooked cup tends to carry more fiber and a touch more protein than plain couscous or many pasta shapes. Season light and you’ll keep sodium near zero, since the base grain is naturally free of it.
How The Brand Compares To Generic Bowls
The brand sells classic white quinoa along with a three-color mix. Macros per cooked cup sit in the same ballpark for both. Texture shifts a bit. Darker seeds bring a firmer bite and an earthier taste, which works well in grain salads. If you like softer bowls, stick with the classic white lot.
Single-serve microwave cups are handy. Many land near 220–240 calories with ~8 g protein per cup. Some versions include oil or seasoning, which bumps calories fast. For plain cups, the only swing tends to be moisture. That’s why weights shift even when calories stay close.
Protein, Fiber, Carbs: What To Expect
Protein: Plan on ~6 g per dry serving and ~8 g per cooked cup. That places this grain above white rice for protein. It sits near some smaller legumes, though not as high as lentils or edamame.
Fiber: One cooked cup lands near 5 g. That helps with fullness. If you’re new to higher fiber grains, ramp slowly. A steady increase keeps your stomach happy.
Carbs: A full cup brings roughly 39 g. Pair it with protein, greens, and a drizzle of olive oil for a balanced plate. If you prefer a leaner carb load, drop to a half cup and fill the rest with veg.
Smart Serving Sizes For Meals
Weeknight bowl: Start with 1/2 cup cooked. Add a palm of chicken or tofu, a heap of roasted veg, and a spoon of sauce. That plate makes a steady lunch without a nap-time slump.
Post-workout plate: Go with a full cup cooked for the carb bump. Add fish or beans and a crisp salad. A squeeze of citrus on top brightens the bowl without stacking calories.
Meal prep: Cook a dry cup on Sunday. Split the three cooked cups into four trays. Two trays pair with protein and veg; two become salad toppers. Portions stay steady across the week.
When To Weigh Dry, When To Weigh Cooked
If your tracker logs dry weights, record the dry amount before cooking. If it logs cooked weights, record what lands in the bowl. For consistency, pick one method and stick with it. That way a cup on Monday matches a cup on Thursday.
Home scales make this simple. Tare the plate, add your bowl, and pour in the grain until you hit your target grams. If you share a pot with the family, split the cooked batch by weight so each plate gets an even share.
Minerals And Micronutrients Worth A Look
Beyond macros, this grain brings iron, magnesium, and potassium. A cooked cup often lists near 2.8 mg iron, around 30 mg calcium, and just over 300 mg potassium. Small amounts of zinc and B vitamins show up too. Keep rinses short to limit loss of water-soluble vitamins.
Want a brand-level panel for the dry portion? The Harmony blend page shows 170 calories, 29 g carbs, 3 g fiber, and 6 g protein per 45 g dry serving; it’s a handy label snapshot (Nutrition Facts panel). For the cooked cup used at the table, diet pros lean on a USDA-derived entry with 222 calories, 39.4 g carbs, 5.2 g fiber, 8.1 g protein, and 318 mg potassium (cooked quinoa data).
Label Tips, Allergens, And Kitchen Notes
The bag is gluten-free, and the ingredient list is simply organic quinoa. The grain is pre-washed to remove saponins, which keeps flavor clean right out of the pot. If your batch tastes bitter, rinse the raw grain under cold water in a fine mesh sieve and cook with fresh water plus a pinch of salt.
Store the bag sealed in a cool pantry. Move leftovers to airtight containers in the fridge for four days. Reheat with a spoon of water in a skillet or microwave with a cover. The grains steam back to life without drying out.
Cook Times, Ratios, And Flavor Boosters
Stovetop: 1 part dry to 2 parts water, simmer 15 minutes, rest 5. Rice cooker: use the white rice setting. Instant Pot: 1 minute on high with natural release. Fluff with a fork. For a nutty note, toast the dry grain in the pot for two minutes before adding water.
Flavor add-ins: swap water for low-sodium broth, drop in a bay leaf, or stir in lemon zest. Finish with chopped herbs or a spoon of pesto. Small tweaks make plain bowls feel special without a big calorie bump.
Comparison Table: Cooked Cup Against Staples
Here’s a simple side-by-side of a cooked cup compared with two common sides. Values below use standard entries from nutrition databases for straight, unseasoned bowls.
| Cooked Cup | Calories | Protein |
|---|---|---|
| Quinoa | 222 | 8 g |
| White rice | 205 | 4 g |
| Couscous | 176 | 6 g |
Bottom Line On This Grain
This brand gives you a reliable whole-grain base with steady macros. Use a half cup cooked for lighter plates or a full cup when you need fuel. Keep the 1:2 ratio, rest the pot, and fluff for a bowl that’s tender, not mushy. With a clean label and predictable numbers, it slides into meal prep without fuss.