How many carbs are in a Quinoa, Cooked?
A 1 cup cooked (185g) serving of Quinoa, Cooked contains 39.4g of total carbs (34.2g net carbs), 1.6g sugar, 222 calories, 8.1g protein, 3.6g fat and 5.2g fiber.
- Calories
- 222 cal
- Carbohydrates
- 39.4 g
- of which Sugars
- 1.6 g
- Fiber
- 5.2 g
- Net carbs
- 34.2 g
- Protein
- 8.1 g
- Fat
- 3.6 g
Quinoa, Cooked nutrition at a glance
Per 1 cup cooked (185g), Quinoa, Cooked delivers about 11% of a 2,000-calorie daily reference, 14% of the 275g daily carbohydrate reference and 19% of the 28g daily fiber reference. Sugar sits at 3% of the 50g added-sugar reference and protein contributes 16% of the 50g protein reference.
- Calories
- 120
- Carbs
- 21.3 g
- Sugar
- 0.9 g
- Protein
- 4.4 g
- Fat
- 1.9 g
- Fiber
- 2.8 g
Blood-sugar impact of Quinoa, Cooked
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
With 39.4g total carbs and 5.2g fiber, the net-carb figure for a 1 cup cooked (185g) serving works out to roughly 34.2g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Quinoa, Cooked
- Treat quinoa, cooked as your main carb source for the meal — skip additional bread, rice or pasta on the side.
- Split a full serving of quinoa, cooked into two smaller portions to keep post-meal glucose steadier.
- Pair quinoa, cooked with 20–30g of protein and some healthy fat to flatten the blood-sugar response.
Frequently asked questions
Is Quinoa, Cooked keto-friendly?
Not really. 34.2g net carbs per 1 cup cooked (185g) exceeds a full-day keto allowance for most people. It's a much better fit for a low-carb (100–150g/day) or balanced plan.
How many carbs in Quinoa, Cooked per 100 grams?
About 21.3g of carbs, 0.9g sugar and 120 calories per 100g of Quinoa, Cooked.
How does Quinoa, Cooked affect blood sugar?
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
Is Quinoa, Cooked good for weight loss?
A serving delivers 222 calories with 8.1g protein and 5.2g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 6% combined protein-plus-fiber-to-calorie ratio, Quinoa, Cooked is a solid pick for a satiating, weight-loss-friendly meal.
Snap a photo with Carb Lens and get instant carbs, sugar and blood-sugar impact for anything on your plate — free.
Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 cup cooked (185g) serving of Quinoa, Cooked. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.