Carbs in Cooked Quinoa (1/2 Cup)
How many carbs are in cooked quinoa (1/2 cup)?
Cooked Quinoa (1/2 Cup) has 18.4g net carbs per 100g — 21.2g total carbs minus 2.8g fiber — plus 4.4g protein, 1.9g fat, and 119 calories. 1/2 cup (93g) works out to about 17.1g net carbs and 111 calories. That makes cooked quinoa (1/2 cup) moderate in net carbs and lower than the typical breads and grain, which averages about 44.9g net carbs per 100g. At this carb count, cooked quinoa (1/2 cup) is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from Manufacturer-reported values; net carbs are computed by CarbMeNot.
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Cooked Quinoa (1/2 Cup) runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is cooked quinoa (1/2 cup) keto-friendly?
Cooked Quinoa (1/2 Cup) is borderline for keto — it works only in small portions. It has 18.4g net carbs per 100g (21.2g total carbs − 2.8g fiber). A typical serving — 1/2 cup (93g) — is about 17.1g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 1/2 cup (93g) | 17.1g | 19.7g | 4.1g | 111 |
| 100 g (3.5 oz) | 18.4g | 21.2g | 4.4g | 119 |
| 1 oz (28 g) | 5.2g | 5.9g | 1.2g | 33 |
How many calories are in cooked quinoa (1/2 cup)?
Cooked Quinoa (1/2 Cup) has 119 calories per 100g. 1/2 cup (93g) has about 111 calories. That's alongside 4.4g protein, 1.9g fat, and 18.4g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 119 |
| Total carbs | 21.2g |
| Net carbs | 18.4g |
| Fiber | 2.8g |
| Sugar | 0.9g |
| Sugar alcohols | 0g |
| Protein | 4.4g |
| Fat | 1.9g |
| Sodium | 6mg |
| Potassium | 172mg |
Source: Manufacturer-reported values (bread-grains). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in cooked quinoa (1/2 cup)?
- Cooked Quinoa (1/2 Cup) has 21.2g of total carbs and 18.4g of net carbs per 100 grams.
- How many net carbs are in cooked quinoa (1/2 cup)?
- Cooked Quinoa (1/2 Cup) has 18.4g of net carbs per 100 grams (total carbs 21.2g minus 2.8g fiber).
- Is cooked quinoa (1/2 cup) keto-friendly?
- Cooked Quinoa (1/2 Cup) is borderline for keto — it works only in small portions. It has 18.4g net carbs per 100g (21.2g total carbs − 2.8g fiber). A typical serving — 1/2 cup (93g) — is about 17.1g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in cooked quinoa (1/2 cup)?
- Cooked Quinoa (1/2 Cup) has 119 calories per 100 grams.
- How many carbs are in 1/2 cup (93g) of cooked quinoa (1/2 cup)?
- 1/2 cup (93g) of cooked quinoa (1/2 cup) (93g) has about 17.1g net carbs, 19.7g total carbs, and 111 calories.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.