Quinoa has 222 calories per serving (1 cup cooked (185g)).
Quinoa is a complete protein (all 9 essential amino acids) which is rare for a plant food. Slightly more caloric than rice, but with double the protein and more fiber. A good swap if you want more nutrition per bite.
Marginally. Quinoa has more protein (8g vs 4g per cup) and fiber, which may keep you fuller longer. But the calorie difference is small (222 vs 206). Pick whichever you'll actually eat consistently.
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