One 1/4 cup dry serving of Ancient Harvest quinoa lists 170 calories, 6g protein, and 3g fiber; one cooked cup averages about 222 calories.
Small Portion
Standard Bowl
Hearty Plate
Dry Measure (Label)
- Serving: 1/4 cup (45 g)
- 170 kcal • 6 g protein
- 3 g fiber • 29 g carbs
Package Panel
Cooked Measure (Cup)
- Serving: 1 cup (185 g)
- ≈222 kcal • 8.1 g protein
- ≈5.2 g fiber • 39 g carbs
Reference Data
Meal Prep Batch
- 1 cup dry → ~3 cups cooked
- Portion in 1/2–1 cup scoops
- Season after cooking
Weekly Ease
Ancient Harvest sells washed quinoa with a clear panel that makes meal planning easy. You see 170 calories per dry quarter cup, 6 grams of protein, and 3 grams of fiber. Once cooked, volume triples and the numbers shift. One cooked cup averages 222 calories with about 8 grams of protein and 5 grams of fiber. That’s a handy jump in total food on the plate without a calorie spike.
Ancient Harvest Quinoa: Nutrition Breakdown And Label Notes
The label uses a dry measure because that’s what you scoop from the bag. Dry weight stays consistent, while cooked volume changes with water uptake. A dry quarter cup from this brand lists 170 calories, 29 grams of carbs, 3 grams of fiber, and 6 grams of protein. Zero sodium and zero added sugar make it easy to season as you like. When you measure cooked amounts, rely on a scale or a measuring cup so you match the data you’re using.
Cooked nutrition pulls from standard reference data. A full cooked cup averages 222 calories, 39.4 grams of carbs, 5.2 grams of fiber, and 8.1 grams of protein. Those figures come from laboratory datasets widely used in nutrition software. If you prefer grams, that serving weighs about 185 grams cooked.
| Serving | Calories | Protein (g) |
|---|---|---|
| 1/4 cup dry (45 g) | 170 | 6 |
| 1/2 cup dry (90 g) | 340 | 12 |
| 3/4 cup cooked (~140 g) | ≈167 | ≈6.1 |
| 1 cup cooked (185 g) | ≈222 | 8.1 |
| 1 1/2 cups cooked (≈280 g) | ≈336 | ≈12.3 |
Label data for the dry measure comes from the brand’s product page. Cooked values come from a federal database used by dietitians. You can double-check the cooked cup entry on MyFoodData. For the dry label, see the Ancient Harvest nutrition panel. Both links point to item-specific pages, which keeps the numbers consistent with what you buy and cook.
Protein, Amino Acids, And Satiety
Per dry quarter cup, you get 6 grams of protein. In cooked form, one cup lands at 8.1 grams. That’s moderate, and it pairs well with beans, tofu, tempeh, eggs, or shredded chicken when you want a higher total. Quinoa carries all nine essential amino acids, which helps round out plant-forward plates. The texture also takes dressings and sauces without getting gluey.
How To Build A Balanced Bowl
Start with a base of warm grains. Add a legume for extra protein and fiber. Bring color with roasted peppers, greens, or tomatoes. Finish with a spoon of olive oil or a tangy yogurt drizzle. A squeeze of lemon lifts the whole bowl. This mix gives you carbs for energy, protein for fullness, and fats for flavor and mouthfeel.
Fiber, Carbs, And Energy
A dry quarter cup lists 29 grams of carbs with 3 grams of fiber. In a cooked cup, carbs shift to around 39 grams with about 5 grams of fiber. That fiber softens the blood sugar curve and helps with fullness. If you’re counting, the cooked serving lands near the carbohydrate content of a medium bowl of rice but comes with more fiber per bite.
Glycemic Pacing Tips
Pair a cup of cooked grains with lean protein and colorful vegetables. Keep sauces zesty, not sugary. Nuts and seeds add crunch and bring a little healthy fat. Chill leftovers; a cold rest can raise resistant starch a bit, which changes texture and may smooth the glucose rise when reheated.
Cooking Matters: Rinse, Ratio, And Texture
This brand arrives pre-washed, but a quick rinse still helps with any leftover bitterness from saponins. Use a simple 1:2 dry-to-water ratio on the stovetop. Bring to a gentle simmer, cover, and cook until the water is absorbed and the germ ring pops. Rest the pot for five minutes, then fluff. For firmer grains, use a touch less water and shorten the rest.
Scaling For Meal Prep
Use the label’s dry measure to scale recipes. Two dry cups make a solid base for four lunch bowls. If you switch to cooked measures, weigh the batch after it cools and portion in grams. That keeps tracking consistent across your week.
Ancient Harvest Label Compared With Cooked Cup Data
Package panels list dry measures. Reference datasets list cooked measures. The numbers won’t match one-to-one because water dilutes nutrients per gram. That’s normal. Use dry data when planning uncooked portions, and use cooked data when you scoop from the finished pot.
| Measure | Carbs (g) | Fiber (g) |
|---|---|---|
| 1/4 cup dry (45 g) | 29 | 3.0 |
| 1 cup cooked (185 g) | 39.4 | 5.2 |
| 100 g cooked | 21.3 | 2.8 |
Ingredient List And Allergen Notes
Traditional packs from this line contain organic white quinoa. No flavorings, no added sugar, and no gluten ingredients. The seed is naturally gluten-free, though processing plants vary. If you’re sensitive, check your package for any statement on shared lines.
Minerals And Micronutrients
The dry label shows iron near 2 milligrams per quarter cup. Potassium sits around 250 milligrams. Cooked cup data lists iron near 2.8 milligrams and small amounts of calcium and magnesium. These figures shift with soil and variety, which is why ranges appear across databases.
Portion Ideas For Breakfast, Lunch, And Dinner
Breakfast
Warm a cup of cooked grains with a splash of milk. Stir in cinnamon and a handful of berries. Top with a spoon of nut butter. It eats like porridge and keeps well in a thermos.
Lunch
Build a salad with two scoops of cooked grains, arugula, cherry tomatoes, cucumbers, and feta. Toss with a lemon-olive oil dressing. Add chickpeas for extra protein.
Dinner
Make a skillet pilaf. Sauté onion and garlic, fold in cooked grains, peas, and herbs, and finish with toasted almonds. Serve with salmon or a tofu steak.
Label Math: Converting Dry Scoops To Cooked Portions
The dry label sets the base. A quarter cup dry (45 grams) tends to yield about three quarters of a cup cooked. That scales near three cups cooked from one dry cup. If you want two cooked cups for a recipe, start with roughly two thirds of a dry cup and a bit under one and a half cups of water. Check texture and add a splash more water if needed.
Storage, Food Safety, And Quality
Store unopened bags in a cool, dry cupboard. After cooking, chill leftovers within two hours. Portion in shallow containers so they cool fast. Keep for three to four days in the fridge or freeze for up to three months. Reheat with a splash of water to bring back steam and softness.
Who Benefits Most From This Pantry Staple
Home cooks who want a gluten-free base that plays well with many cuisines reach for it again and again. It suits mixed households where some eat meat and others don’t. It also helps people building fiber and iron across the week.
Method Notes And Sources
Dry label figures come from the brand’s package panel and web page, which sets the serving at a quarter cup dry. Cooked values come from a federal dataset that lists a cup at 185 grams. Both sources are stable and widely used by dietitians. If you cook in broth or add oil, log those items separately. Spices add little energy, but oils and cheeses add up fast.
To learn the cooked cup numbers in detail, read the MyFoodData cooked entry. If you want the dry label for this brand, see the product nutrition page.