How many carbs are in quinoa?
Quinoa (1 cup, cooked) has 42.2 g of total carbs and 3.6 g of fiber, which is 38.5 g of net carbs. Per 100 g: 26.4 g carbs, 24.1 g net carbs.
Carbs & keto check
Is quinoa keto? Carbs in quinoa
Not keto
Not really. Quinoa has 38.5 g net carbs per serving (1 cup, cooked); 24.1 g per 100 g. That's 193% of a strict 20 g daily keto limit in a single serving.
Net carbs · 1 cup, cooked38.5 g
Net carbs · 100 g24.1 g
Total carbs42.2 g
Fiber3.6 g
Calories229
Protein8 g
83 g of quinoa = a whole 20 g net carb day
Nutrition
Carbs in quinoa by serving
Net carbs = total carbs − fiber. Values from the Keto.app food database.
| Serving | Net carbs | Carbs | Fiber | kcal | Protein | Fat |
|---|---|---|---|---|---|---|
| 1 cup, cooked (160 g) | 38.5 g | 42.2 g | 3.6 g | 229 | 8 g | 3.5 g |
| 100 g | 24.1 g | 26.4 g | 2.3 g | 143 | 5 g | 2.2 g |
| 1 serving (110g) | 26.5 g | 29 g | 2.5 g | 157 | 5.5 g | 2.4 g |
| 1 cup, dry, yields (575 g) | 138.5 g | 151.5 g | 13 g | 822 | 28.8 g | 12.7 g |
From Keto.app data
What keto dieters actually log
Quinoa (Cooked) has been added to Keto.app food diaries 6,434 times over about 10 years.
Most-logged results for “quinoa”
- Quinoa (Cooked)6,434
- Quinoa129
- Quinoa Salad238
- Au Bon Pain Quinoa154
- Costco Quinoa Salad391
Times logged by Keto.app users, over about 10 years.
Keto swap
Cauliflower Rice
1.4 g net carbs per 100 g vs 24.1 g in quinoa. Keto.app users have logged cauliflower rice 138,774 times, 21.6× more often than quinoa.
FAQ
Quinoa on keto
Is quinoa keto friendly?
Not really. Quinoa has 38.5 g net carbs per serving (1 cup, cooked); 24.1 g per 100 g. That's 193% of a strict 20 g daily keto limit in a single serving.
How much quinoa can I eat on keto?
On a strict 20 g net carb day, 83 g of quinoa would use your entire carb budget. Most people on keto keep it to a few bites, or skip it.
What can I eat instead of quinoa on keto?
Cauliflower Rice is a popular low-carb swap with 1.4 g net carbs per 100 g.
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