Quinoa nutrition, glycemic index, calories, net carbs & more
Quinoa, cooked
*all the values are displayed for the amount of 100 grams
Education:
General Medicine at YSMU
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
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
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
Sugar:
0.87 g
Fiber:
2.8 g
Other:
17.63 g
References
Important nutritional characteristics for 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)
Magnesium
Fiber
Folate, food
Copper
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)
Source:
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
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:
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:
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
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
|
| Protein | 10% | 64% | 4.4g |
1.6 times more than Broccoli
|
| Fats | 3% | 68% | 1.92g |
17.3 times less than Cheese
|
| Carbs | 7% | 33% | 21.3g |
1.3 times less than Rice
|
| Calories | 6% | 68% | 120kcal |
2.6 times more than Orange
|
| Starch | 7% | 92% | 17.63g |
1.2 times more than Potato
|
| Sugar | N/A | 67% | 0.87g |
10.3 times less than Coca-Cola
|
| Fiber | 11% | 28% | 2.8g |
1.2 times more than Orange
|
| Calcium | 2% | 59% | 17mg |
7.4 times less than Milk
|
| Iron | 19% | 48% | 1.49mg |
1.7 times less than Beef
|
| Magnesium | 15% | 19% | 64mg |
2.2 times less than Almond
|
| Phosphorus | 22% | 52% | 152mg |
1.2 times less than Chicken meat
|
| Potassium | 5% | 66% | 172mg |
1.2 times more than Cucumber
|
| Sodium | 0% | 87% | 7mg |
70 times less than White Bread
|
| Zinc | 10% | 52% | 1.09mg |
5.8 times less than Beef
|
| Copper | 21% | 32% | 0.19mg |
1.4 times more than Shiitake
|
| Vitamin E | 4% | 53% | 0.63mg |
2.3 times less than Kiwifruit
|
| Vitamin D | 0% | 100% | 0µg |
N/A
|
| Vitamin C | 0% | 100% | 0mg |
N/A
|
| Vitamin B1 | 9% | 46% | 0.11mg |
2.5 times less than Pea
|
| Vitamin B2 | 8% | 66% | 0.11mg |
1.2 times less than Avocado
|
| Vitamin B3 | 3% | 81% | 0.41mg |
23.2 times less than Turkey meat
|
| Vitamin B6 | 9% | 59% | 0.12mg |
Equal to Oat
|
| Folate | 11% | 37% | 42µg |
1.5 times less than Brussels sprout
|
| Vitamin B12 | 0% | 100% | 0µg |
N/A
|
| Vitamin K | 0% | 100% | 0µg |
N/A
|
| Tryptophan | 0% | 85% | 0.05mg |
5.9 times less than Chicken meat
|
| Threonine | 0% | 87% | 0.13mg |
5.5 times less than Beef
|
| Isoleucine | 0% | 87% | 0.16mg |
5.8 times less than Salmon
|
| Leucine | 0% | 88% | 0.26mg |
9.3 times less than Tuna
|
| Lysine | 0% | 84% | 0.24mg |
1.9 times less than Tofu
|
| Methionine | 0% | 83% | 0.1mg |
Equal to Quinoa
|
| Phenylalanine | 0% | 86% | 0.19mg |
3.6 times less than Egg
|
| Valine | 0% | 88% | 0.19mg |
11 times less than Soybean
|
| Histidine | 0% | 84% | 0.13mg |
5.9 times less than Turkey meat
|
| Cholesterol | 0% | 100% | 0mg |
N/A
|
| Saturated Fat | 1% | 76% | 0.23g |
25.5 times less than Beef
|
| Monounsaturated Fat | N/A | 71% | 0.53g |
18.6 times less than Avocado
|
| Polyunsaturated fat | N/A | 44% | 1.08g |
43.8 times less than Walnut
|
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 120
% Daily Value*
3%
Total Fat
2g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
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.