Quinoa
Every 100 g of Quinoa contains 120 kcal and 18.2 g of available carbohydrate. Its glycemic index is 52 (Low), the average of 4 studies in the International GI Tables (Atkinson 2021). A typical 150 g portion has a glycemic load of 14.2 (Medium).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Quinoa contains all the essential amino acids, which makes it a good alternative to rice in plant-based dishes.
Best preparation methods
Rinse it well before cooking to remove the bitter saponin coating, and cook it in about two cups of water per cup.
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
It ranks 3 of 13 measured foods in Grains & starches by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is 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 Quinoa affect blood sugar?
Its glycemic index is 52 (Low) according to Atkinson 2021. A typical 150 g portion has a glycemic load of 14.2 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Quinoa?
A typical 150 g portion of Quinoa provides about 180 kcal, 6.6 g protein, 31.5 g carbohydrate, 2.8 g fat and 4.2 g fibre.
Approved value: average of 4 studies (range 49–54), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.