A 1/4 cup dry serving of Ancient Harvest quinoa lists 170 calories, 6g protein, 29g carbs, and 3g fiber on the package label.
Low Portion
Standard Portion
Hearty Portion
Stovetop
- 2:1 liquid to grain
- Simmer 15–20 minutes
- Rest, then fluff
Most common
Rice Cooker
- Use white rice setting
- Leave lid shut 10 minutes
- Fluffy, hands off
Easy prep
Pressure Cooker
- 1 cup grain + 1¼ cups water
- High pressure 1–2 minutes
- Natural release 10 minutes
Fast batch
This product is a single ingredient, washed and ready to cook. The panel uses a dry measure, while recipes use cooked cups. This guide lines up both views and shows how yield shifts calories.
Ancient Harvest Quinoa Nutrition Facts: Label And Serving Guide
The package panel lists values for a 45 gram dry portion, called one quarter cup. Once cooked, that scoop swells. The cooked cup shows a different energy count. Below is a quick crosswalk to match pantry scoops to the bowl.
| Measure | Calories | Notes |
|---|---|---|
| 1/4 cup dry (45 g) | 170 | Label value from the brand |
| 1/2 cup cooked (~93 g) | 111 | Half of a cooked cup |
| 1 cup cooked (185 g) | 222 | Cooked reference cup |
On the label, protein reads six grams per dry scoop. A full cooked cup lands near eight grams of protein and five grams of fiber (cooked cup data). Minerals like iron and potassium also track higher in the cooked cup because the portion weighs more. The seed itself does not change; the serving size does.
What The Label Shows Per Dry Scoop
Here is the snapshot for the 45 gram dry portion that appears on many bags. Numbers may vary a hair by lot, but this is the common panel: 170 calories, two and a half grams fat, zero saturated fat, twenty nine grams carbohydrate, three grams fiber, zero sugars, and six grams protein. Sodium sits at zero milligrams. The panel also prints about two milligrams iron and two hundred fifty milligrams potassium (brand nutrition).
Why Dry And Cooked Values Differ
Cooking pulls water into the seed. Weight rises, so a cooked cup gives more total energy than the small dry scoop, even though the nutrition profile per gram stays consistent. Think of it as portion math, not a change in the food.
Serving Size Rules In Plain English
Food labels use reference amounts set by federal rules such as the FDA reference amounts for labeling (RACC table). A dry grain uses a weight based figure on the panel, while a home cook tends to think in cooked cups. That is why a chart like the one above helps bridge pantry habits with label math.
Protein, Fiber, And Carbs At A Glance
Per dry scoop, protein posts six grams with three grams fiber. A cooked cup lands near eight grams protein with five grams fiber. Total carbohydrate sits near thirty nine grams per cooked cup. Fat stays low, with no cholesterol.
If you tend to weigh ingredients, the cooked cup weighs about one hundred eighty five grams. That single detail makes recipe tracking and app logging faster. It also helps when planning mains and sides for a week.
How Much Cooked Quinoa One Dry Scoop Makes
One cup dry yields about three cups cooked for most stovetop methods that use a two to one water ratio. That means a quarter cup dry lands near three quarter cup cooked. The exact number shifts with water use and rest time, but this range is a safe planning line for bowls, salads, and skillets.
Cooking Ratio And Timing
Use two parts liquid to one part grain. Simmer fifteen to twenty minutes until the water is absorbed, then rest a few minutes and fluff. For richer flavor, swap broth in for water. The label lists the seed as pre rinsed, yet a quick rinse still helps if you notice bitterness.
Micronutrients You Get
Iron, magnesium, and potassium stand out. A dry scoop lists about ten percent daily value for iron and six percent for potassium. Calcium is low, and vitamin D sits at zero.
Complete Protein, In Context
This seed carries all nine amino acids. The total protein per portion is modest next to meat or soy, yet that full amino profile pairs well with beans or eggs for balanced plates. Mix and match through the week, and the math adds up easily.
Label Vs. Cooked Cup: Macro Mix
From a macro view, a cooked cup pulls about fifteen percent of calories from protein, seventy one percent from carbohydrate, and fourteen percent from fat. That split suits bowls, lunches, and dinner sides. You can steer the mash up by adding beans for extra protein or avocado for fat.
| Product | Protein (g) | Fiber (g) |
|---|---|---|
| Traditional (white) | 6 | 3 |
| Harmony (tri-color) | 6 | 3 |
| Inca Red | 6 | 3 |
Portion Ideas For Meals
For a lighter side, start with half a cooked cup per person. For a base, plan on a full cup. Make three cups, cool, and refrigerate for four days. Reheat in a skillet with a splash of water.
How To Log In A Tracker App
When logging, match your portion to either the dry panel or the cooked cup entry in the database. If the app lists a cooked cup entry, pick the one with 222 calories and 8 g protein. If you used a dry scoop, pick the 170 calorie entry. That single choice avoids double counting.
Allergens, Gluten, And Label Terms
The seed is gluten free by nature. The ingredient line is short and plain: organic quinoa. For certs, check the seal on the package. Store sealed in a cool, dry pantry.
Cooking Methods And Texture Tweaks
Stovetop is the default. A pressure cooker or rice cooker works too. For a drier chew, use a touch less water. For a softer bowl, add a bit more liquid and rest longer. Toast first for a nutty edge.
Final Take For Portions
Use the chart near the top to match your pantry scoop to cooked cups and calories. Then pick a portion that fits your plan. This grain is easy to measure, easy to cook, and easy to build into tasty plates.