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Quinoa nutrition, glycemic index, calories, net carbs & more

Quinoa, cooked
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on December 22, 2021
Education: General Medicine at YSMU
Quinoa

Carbs in quinoa

Cooked quinoa contains 72% water and 28% macronutrients. Most of the macronutrients in quinoa are carbs. One hundred grams of quinoa contains 21.3g of carbs, which covers 7% of the daily need (in the case of a 2000 calorie diet).

To cover the daily carb need, a person would need to consume 1.4kg of quinoa.

Macronutrients chart

5% 2% 22% 72%
Protein:
Daily Value: 9%
4.4 g of 50 g
9%
Fats:
Daily Value: 3%
1.92 g of 65 g
3%
Carbs:
Daily Value: 7%
21.3 g of 300 g
7%
Water:
Daily Value: 4%
71.61 g of 2,000 g
4%
Other:
0.77 g

Carbs per serving size

The average serving size of quinoa is 185 grams (one cup), containing 39.4g of carbs.

Different types

Raw or uncooked quinoa has three times more carbs compared to cooked quinoa.

Not only is uncooked quinoa high in carbs, but it is also not recommended due to being high in antinutrients.

Carbohydrate type breakdown

The chart below shows that all carbs that break down to simple sugars are starch.

Carbohydrate type breakdown

17.63%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Quinoa net carbs

As previously mentioned, 100g of quinoa contains 21.3g of carbs: 18.5 net carbs and 2.8g dietary fiber. As quinoa is high in net carbs, it is not the best choice for low-carb diets such as Keto.

Quinoa is often compared to rice. Calculations have shown that white rice contains 1.5 times more net carbs and less dietary fiber than quinoa. To know more about their differences, you can visit this page.

Soluble or insoluble fiber

Most of the fiber found in quinoa is insoluble. According to one study, 78% of quinoa’s dietary fiber is insoluble, whereas according to another one, 88-90% of the fiber is insoluble (1, 2).

Fiber content ratio for Quinoa

0.87% 2.8% 17.63%
Sugar: 0.87 g
Fiber: 2.8 g
Other: 17.63 g

References

  1. https://pubmed.ncbi.nlm.nih.gov/25149016/
  2. https://www.scielo.br/j/cta/a/64zr4jJ7KCB8kZgZyQ3Hs6Q/
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: December 22, 2021

Important nutritional characteristics for Quinoa

Quinoa
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
53 (low)
Insulin index ⓘ
N/A
Calories
120
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
18.5 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
2.3 (acidic)
81% Magnesium
72% Fiber
70% Folate, food
68% Copper
67% Net carbs
Explanation: The given food contains more Magnesium than 81% of foods. Note that this food itself is richer in Magnesium than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Folate, food, Copper, and Net carbs.

Quinoa Glycemic index (GI)

53

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 56% 46% 66% 16% 1% 30% 64% 83% 16% 13%
Calcium: 17 mg of 1,000 mg 2%
Iron: 1.49 mg of 8 mg 19%
Magnesium: 64 mg of 420 mg 15%
Phosphorus: 152 mg of 700 mg 22%
Potassium: 172 mg of 3,400 mg 5%
Sodium: 7 mg of 2,300 mg 0%
Zinc: 1.09 mg of 11 mg 10%
Copper: 0.192 mg of 1 mg 21%
Manganese: 0.631 mg of 2 mg 27%
Selenium: 2.8 µg of 55 µg 5%
Choline: 23 mg of 550 mg 4%

Mineral chart - relative view

Magnesium
64 mg
TOP 19%
Copper
0.192 mg
TOP 32%
Manganese
0.631 mg
TOP 36%
Iron
1.49 mg
TOP 48%
Zinc
1.09 mg
TOP 52%
Phosphorus
152 mg
TOP 52%
Calcium
17 mg
TOP 59%
Potassium
172 mg
TOP 66%
Selenium
2.8 µg
TOP 73%
Choline
23 mg
TOP 74%
Sodium
7 mg
TOP 87%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Vitamin A: 5 IU of 5,000 IU 0%
Vitamin E : 0.63 mg of 15 mg 4%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.107 mg of 1 mg 9%
Vitamin B2: 0.11 mg of 1 mg 8%
Vitamin B3: 0.412 mg of 16 mg 3%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0.123 mg of 1 mg 9%
Folate: 42 µg of 400 µg 11%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Folate
42 µg
TOP 37%
Vitamin B1
0.107 mg
TOP 46%
Vitamin E
0.63 mg
TOP 53%
Vitamin B6
0.123 mg
TOP 59%
Vitamin B2
0.11 mg
TOP 66%
Vitamin A
5 IU
TOP 70%
Vitamin B3
0.412 mg
TOP 81%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 56% 38% 34% 29% 35% 28% 32% 31% 55%
Tryptophan: 52 mg of 280 mg 19%
Threonine: 131 mg of 1,050 mg 12%
Isoleucine: 157 mg of 1,400 mg 11%
Leucine: 261 mg of 2,730 mg 10%
Lysine: 239 mg of 2,100 mg 11%
Methionine: 96 mg of 1,050 mg 9%
Phenylalanine: 185 mg of 1,750 mg 11%
Valine: 185 mg of 1,820 mg 10%
Histidine: 127 mg of 700 mg 18%

Fat type information

0.231% 0.528% 1.078%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g

All nutrients for Quinoa per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 33% 18.5g 2.9 times less than Chocolate Chocolate
Protein 10% 64% 4.4g 1.6 times more than Broccoli Broccoli
Fats 3% 68% 1.92g 17.3 times less than Cheese Cheese
Carbs 7% 33% 21.3g 1.3 times less than Rice Rice
Calories 6% 68% 120kcal 2.6 times more than Orange Orange
Starch 7% 92% 17.63g 1.2 times more than Potato Potato
Sugar N/A 67% 0.87g 10.3 times less than Coca-Cola Coca-Cola
Fiber 11% 28% 2.8g 1.2 times more than Orange Orange
Calcium 2% 59% 17mg 7.4 times less than Milk Milk
Iron 19% 48% 1.49mg 1.7 times less than Beef Beef
Magnesium 15% 19% 64mg 2.2 times less than Almond Almond
Phosphorus 22% 52% 152mg 1.2 times less than Chicken meat Chicken meat
Potassium 5% 66% 172mg 1.2 times more than Cucumber Cucumber
Sodium 0% 87% 7mg 70 times less than White Bread White Bread
Zinc 10% 52% 1.09mg 5.8 times less than Beef Beef
Copper 21% 32% 0.19mg 1.4 times more than Shiitake Shiitake
Vitamin E 4% 53% 0.63mg 2.3 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 9% 46% 0.11mg 2.5 times less than Pea Pea
Vitamin B2 8% 66% 0.11mg 1.2 times less than Avocado Avocado
Vitamin B3 3% 81% 0.41mg 23.2 times less than Turkey meat Turkey meat
Vitamin B6 9% 59% 0.12mg Equal to Oat Oat
Folate 11% 37% 42µg 1.5 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Tryptophan 0% 85% 0.05mg 5.9 times less than Chicken meat Chicken meat
Threonine 0% 87% 0.13mg 5.5 times less than Beef Beef
Isoleucine 0% 87% 0.16mg 5.8 times less than Salmon Salmon
Leucine 0% 88% 0.26mg 9.3 times less than Tuna Tuna
Lysine 0% 84% 0.24mg 1.9 times less than Tofu Tofu
Methionine 0% 83% 0.1mg Equal to Quinoa Quinoa
Phenylalanine 0% 86% 0.19mg 3.6 times less than Egg Egg
Valine 0% 88% 0.19mg 11 times less than Soybean Soybean
Histidine 0% 84% 0.13mg 5.9 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 1% 76% 0.23g 25.5 times less than Beef Beef
Monounsaturated Fat N/A 71% 0.53g 18.6 times less than Avocado Avocado
Polyunsaturated fat N/A 44% 1.08g 43.8 times less than Walnut Walnut

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 120
% Daily Value*
3%
Total Fat 2g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 7mg
7%
Total Carbohydrate 21g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 4g
Vitamin D 0mcg 0%

Calcium 17mg 2%

Iron 1mg 13%

Potassium 172mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Quinoa nutrition infographic

Quinoa nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.