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Quinoa nutrition: calories, carbs, GI, protein, fiber, fats

Quinoa, cooked
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on August 23, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
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 must consume 1.4kg of quinoa.

Macronutrients chart

5% 2% 22% 71%
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 anti-nutrients.

Carbohydrate type breakdown

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

Carbohydrate type breakdown

100%
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 of 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, in another one, 88-90% of the fiber is insoluble (1, 2).

Fiber content ratio for Quinoa

4% 13% 83%
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: August 23, 2023
Medically reviewed by Elen Khachatrian

Important nutritional characteristics for Quinoa

Quinoa
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
53 (low)
Glycemic load 18 (medium)
Calories ⓘ Calories per 100-gram serving 120
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 18.5 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (185 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)
Oxalates ⓘ https://www.researchgate.net/publication/329880400 106mg
TOP 19% Magnesium ⓘHigher in Magnesium content than 81% of foods
TOP 28% Fiber ⓘHigher in Fiber content than 72% of foods
TOP 30% Folate, food ⓘHigher in Folate, food content than 70% of foods
TOP 32% Copper ⓘHigher in Copper content than 68% of foods
TOP 33% Net carbs ⓘHigher in Net carbs content than 67% of foods

Quinoa calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 120
Calories in 1 cup 222 185 g

Quinoa Glycemic index (GI)

53

Quinoa Glycemic load (GL)

18

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
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%

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%
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 Choline Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 13% 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%
Choline: 23 mg of 550 mg 4%
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%
Choline
23 mg
TOP 74%
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

13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g

All nutrients for Quinoa per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 120kcal 6% 68% 2.6 times more than OrangeOrange
Protein 4.4g 10% 64% 1.6 times more than BroccoliBroccoli
Fats 1.92g 3% 68% 17.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 18.5g N/A 33% 2.9 times less than ChocolateChocolate
Carbs 21.3g 7% 33% 1.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.49mg 19% 48% 1.7 times less than Beef broiledBeef broiled
Calcium 17mg 2% 59% 7.4 times less than MilkMilk
Potassium 172mg 5% 66% 1.2 times more than CucumberCucumber
Magnesium 64mg 15% 19% 2.2 times less than AlmondAlmond
Sugar 0.87g N/A 67% 10.3 times less than Coca-ColaCoca-Cola
Fiber 2.8g 11% 28% 1.2 times more than OrangeOrange
Copper 0.19mg 21% 32% 1.4 times more than ShiitakeShiitake
Zinc 1.09mg 10% 52% 5.8 times less than Beef broiledBeef broiled
Starch 17.63g 7% 92% 1.2 times more than PotatoPotato
Phosphorus 152mg 22% 52% 1.2 times less than Chicken meatChicken meat
Sodium 7mg 0% 87% 70 times less than White BreadWhite Bread
Vitamin A 5IU 0% 70% 3341.2 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.63mg 4% 53% 2.3 times less than KiwifruitKiwifruit
Selenium 2.8µg 5% 73%
Manganese 0.63mg 27% 36%
Vitamin B1 0.11mg 9% 46% 2.5 times less than Pea rawPea raw
Vitamin B2 0.11mg 8% 66% 1.2 times less than AvocadoAvocado
Vitamin B3 0.41mg 3% 81% 23.2 times less than Turkey meatTurkey meat
Vitamin B6 0.12mg 9% 59% Equal to OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 42µg 11% 37% 1.5 times less than Brussels sproutBrussels sprout
Saturated Fat 0.23g 1% 76% 25.5 times less than Beef broiledBeef broiled
Choline 23mg 4% 74%
Monounsaturated Fat 0.53g N/A 71% 18.6 times less than AvocadoAvocado
Polyunsaturated fat 1.08g N/A 44% 43.8 times less than WalnutWalnut
Tryptophan 0.05mg 0% 85% 5.9 times less than Chicken meatChicken meat
Threonine 0.13mg 0% 87% 5.5 times less than Beef broiledBeef broiled
Isoleucine 0.16mg 0% 87% 5.8 times less than Salmon rawSalmon raw
Leucine 0.26mg 0% 88% 9.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.24mg 0% 84% 1.9 times less than TofuTofu
Methionine 0.1mg 0% 83% Equal to QuinoaQuinoa
Phenylalanine 0.19mg 0% 86% 3.6 times less than EggEgg
Valine 0.19mg 0% 88% 11 times less than Soybean rawSoybean raw
Histidine 0.13mg 0% 84% 5.9 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0.02g N/A 39% 97.3 times less than SalmonSalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.