How many carbs are in quinoa?
1 cup, cooked of quinoa contains about 34.4g of carbohydrate, 29.8g net carbs after subtracting 4.6g of fiber, 7.1g of protein, and 238 calories.
Carbs by portion size
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup, cooked (170g) | 34.4g | 4.6g | 29.8g |
| 100 grams (100g) | 20.2g | 2.7g | 17.5g |
Net carbs in quinoa
1 cup, cooked of quinoa contains 29.8g of net carbs — total carbs (34.4g) minus dietary fiber (4.6g). Net carbs are the carbs your body actually digests and that raise blood glucose. See our guide to net carbs for how this calculation works and when to use it.
Full nutrition for quinoa (per 100g)
- Calories: 140 kcal
- Carbohydrate: 20.2g
- Dietary fiber: 2.7g
- Sugars: 0.8g
- Protein: 4.2g
- Fat: 4.8g
Reference values from USDA FoodData Central (survey fndds dataset, fdcId 2343883). Values are per 100 grams.
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How many carbs are in quinoa?
1 cup, cooked of quinoa contains about 34.4g of total carbohydrate. After subtracting 4.6g of fiber, the net carbs are about 29.8g.
How many net carbs are in quinoa?
Net carbs in 1 cup, cooked of quinoa are about 29.8g — that is total carbs (34.4g) minus dietary fiber (4.6g). See our net carbs explainer for the full calculation.
Is quinoa good for diabetics?
Quinoa contains carbohydrates that will raise blood glucose. Whether it fits your meal plan depends on the portion and your overall daily target. Most U.S. diabetes care teams use total carbs (not net) for insulin dosing — see our diabetes carb-counting guide.
Is quinoa keto-friendly?
Whether quinoa fits a keto plan depends on your daily net-carb budget (typically under 20–30g per day). One serving (1 cup, cooked) provides about 29.8g of net carbs.