Quinoa glycemic index
Quinoa has a glycemic index of 53, which is low. A 150 g serving (about 1 cup cooked) has a glycemic load of 15 (medium).
Also known as: quinoa grain
- Serving150 g
- Available carbs28 g
- Fiber4.2 g
- Sugars1.3 g
- Protein6.6 g
- Calories180 kcal
Serving: about 1 cup cooked.
What to know
Quinoa has a low GI (around 53) and more protein than most grains. It is a good swap for rice or couscous, although the glycemic load of a full cup is still moderate.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 9.3 g | 5 | Low |
| 100 g | 19 g | 10 | Low |
| 150 g · about 1 cup cooked | 28 g | 15 | Medium |
| 300 g · double serving | 56 g | 29 | High |
What the studies found
The value of 53 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 4 studies. Results are fairly consistent (50 to 54).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 50 · Australia 2017
- 53 · Australia 2013
- 53 · Australia 2003
- 54 · Australia 2017
Quinoa compared with other grains & rice
Similar low-GI foods
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Frequently asked questions
Is quinoa low glycemic?
Yes. With a GI of 53, quinoa is in the low range (55 or less).
What is the glycemic load of quinoa?
A 150 g serving (about 1 cup cooked) has a glycemic load of 15, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat quinoa?
With a GI of 53 and a medium glycemic load per serving, quinoa can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in quinoa?
A 150 g serving has about 32 g of total carbohydrate, including 4.2 g of fiber, leaving 27.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 21.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 120 kcal | 180 kcal |
| Carbohydrates | 21 g | 32 g |
| Available carbs | 19 g | 28 g |
| Fiber | 2.8 g | 4.2 g |
| Sugars | 0.9 g | 1.3 g |
| Protein | 4.4 g | 6.6 g |
| Fat | 1.9 g | 2.9 g |
Source: USDA FoodData Central, Quinoa, cooked (SR Legacy, FDC 168917). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.