How many carbs are in quinoa?
One cup of cooked quinoa has about 39g of carbohydrate and 34g of net carbs. Quinoa has more protein and fiber than most grains, but the carb load per cup is still substantial.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked (185g) | 39.4g | 5.2g | 34.2g |
| 100 grams | 21.3g | 2.8g | 18.5g |
Net carbs
One cup of cooked quinoa has about 34g of net carbs, which is total carbs (39g) minus fiber (5g). Quinoa's fiber content is higher than white rice or white bread, which contributes to its lower glycemic index. See the net carbs guide.
Glycemic index of quinoa
The glycemic index of quinoa is about 53. Quinoa has a moderately low glycemic index for a grain. The combination of fiber, protein, and fat in each seed slows starch digestion. Its GI is notably lower than white rice (73) and similar to pasta.
For diabetes
One cup of quinoa delivers 39g of carbs with a GI of 53, which is more favorable than white rice or white bread. The 8g of protein per cup also helps blunt the glucose response. A half-cup portion (about 20g of carbs) fits more easily into a carb-managed meal. Quinoa makes a good rice substitute when portion size is controlled. See the diabetes carb-counting guide.
Keto and low carb
One cup of cooked quinoa has about 34g of net carbs, well over a strict keto day's budget. Quinoa does not fit keto despite its nutritional reputation. Cauliflower is the standard low-carb grain substitute.
Good to know
Quinoa is technically a seed, not a cereal grain, but it cooks and behaves like one. It contains all nine essential amino acids, which is unusual for a plant food. One cup dry yields about three cups cooked, so measuring dry quinoa for meal prep requires dividing by three to get your cooked portion carbs. Rinsing raw quinoa before cooking removes saponins, which are bitter compounds that coat the outer layer.
Full nutrition (per 100g)
- Calories: 120.0 kcal
- Carbohydrate: 21.3g
- Fiber: 2.8g
- Sugars: 0.87g
- Protein: 4.4g
- Fat: 1.92g
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Get the appFrequently asked questions
How many carbs are in quinoa?
One cup of cooked quinoa (185g) has about 39g of carbohydrate. A half-cup serving has about 20g of carbs.
How many net carbs are in quinoa?
One cup of cooked quinoa has about 34g of net carbs, which is total carbs (39g) minus about 5g of fiber.
Is quinoa lower carb than rice?
Per cup cooked, quinoa (39g carbs) and white rice (45g carbs) are in a similar range. Quinoa has more fiber and protein, giving it a lower GI of 53 vs 73 for white rice.
Is quinoa good for diabetics?
Better than white rice for blood sugar management. The GI is 53, the fiber is higher, and the protein content helps moderate the glucose response. A half-cup portion is easier to work into a meal plan.
Is quinoa keto?
No. One cup has about 34g of net carbs, far over a keto day's budget.