Quinoa has a low glycemic index of 53 (typical range 48 to 58). A serving of 1 cup (185 g) has a glycemic load of 18, which is medium. Per 100 g it provides 120 calories, 4.4 g protein, 21.3 g carbohydrate (2.8 g fiber, 0.9 g sugars) and 1.9 g fat.
Serving used for glycemic load: 1 cup (185 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 120 kcal | 222 kcal |
| Protein | 4.4 g | 8.1 g |
| Carbohydrate | 21.3 g | 39.4 g |
| Fiber | 2.8 g | 5.2 g |
| Sugars | 0.9 g | 1.6 g |
| Fat | 1.9 g | 3.6 g |
| Saturated fat | 0.2 g | 0.4 g |
| Sodium | 7 mg | 13 mg |
| Potassium | 172 mg | 318 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Sorghum | 62 | 16 |
| Buckwheat Groats | 54 | 16 |
| Semolina | 55 | 15 |
| Buckwheat | 54 | 13 |
| Oats | 55 | 13 |
Quinoa has a glycemic index of 53, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (185 g) serving is 18, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of quinoa has a glycemic load of 18 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Quinoa has 120 calories per 100 g, and about 222 calories in a 1 cup (185 g) serving.
Quinoa is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Quinoa, cooked” (FDC 168917). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
Glycemic load explainedGlycemic index guideNutri-ScoreNOVAAll foods
