Cooked Organic Red Quinoa
Quick answer
A medium portion of Cooked Organic Red Quinoa (150 g) contains 180 kcal, with 27.3 g of net carbohydrates and 6.6 g of protein. Its glycemic index is 50 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 13.7 (Medium) for its actual effect.
- Carbs31.5 g70.8%
- Protein6.6 g14.8%
- Fat2.8 g14.4%
- Fibre4.2 g
Percentages of total energy (calories)
Cooked red quinoa from the Andes; it keeps a pleasant bite and contains all nine essential amino acids (a complete protein), along with fibre and a low glycemic index (50).
💡 Smart Nutritional Guidance
Consumption advice
An excellent replacement for white rice at lunch; it keeps you full longer and gives a balanced glucose response.
Best preparation methods
Rinsing quinoa well before cooking removes the natural bitter saponins and gives it a milder, more appealing taste.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 120 kcal | 180 kcal |
| Protein | 4.4 g | 6.6 g |
| Carbohydrate | 21 g | 31.5 g |
| Available carbohydrate | 18.2 g | 27.3 g |
| Fat | 1.9 g | 2.8 g |
| Dietary fibre | 2.8 g | 4.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (61), it ranks 25 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Cooked Organic Red Quinoa good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 180 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Cooked Organic Red Quinoa affect blood sugar?
Its glycemic index is 50 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 13.7 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Cooked Organic Red Quinoa?
A typical 150 g portion of Cooked Organic Red Quinoa provides about 180 kcal, 6.6 g protein, 31.5 g carbohydrate, 2.8 g fat and 4.2 g fibre.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.