Carbs in ½ Cup Cooked Quinoa
How many carbs are in ½ cup cooked quinoa?
½ Cup Cooked Quinoa — ½ cup, cooked (92.5g) — has 17.1g net carbs: 19.7g total carbs minus 2.6g fiber, plus 4.1g protein, 1.8g fat, and 111 calories. Per 100g that is 18.5g net carbs (21.3g total carbs, 2.8g fiber) and 120 calories. At this carb count, ½ cup cooked quinoa is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
Keeping an eye on carbs in ½ cup cooked quinoa?
½ Cup Cooked Quinoa 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 September 8, 2026 · Compiled by the CarbMeNot Team
Values per ½ cup, cooked (92.5g); per 100 g: 18.5g net carbs, 120 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
Is ½ cup cooked quinoa keto-friendly?
½ Cup Cooked Quinoa is borderline for keto — it works only in small portions. ½ cup, cooked (92.5g) is 17.1g net carbs (19.7g total carbs − 2.6g fiber); per 100g that is 18.5g 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 |
|---|---|---|---|---|
| ½ cup, cooked | 17.1g | 19.7g | 4.1g | 111 |
| 100 g (3.5 oz) | 18.5g | 21.3g | 4.4g | 120 |
| 1 oz (28 g) | 5.2g | 6g | 1.2g | 34 |
How many calories are in ½ cup cooked quinoa?
½ Cup Cooked Quinoa — ½ cup, cooked (92.5g) — has 111 calories, with 4.1g protein, 1.8g fat, and 17.1g net carbs. Per 100g: 120 calories and 18.5g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 120 |
| Total carbs | 21.3g |
| Net carbs | 18.5g |
| Fiber | 2.8g |
| Sugar | 0.9g |
| Sugar alcohols | 0g |
| Protein | 4.4g |
| Fat | 1.9g |
| Sodium | 7mg |
| Potassium | 172mg |
Source: USDA FoodData Central (SR Legacy). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in ½ cup cooked quinoa?
- ½ Cup Cooked Quinoa (½ cup, cooked, 92.5g) has 19.7g of total carbs and 17.1g of net carbs. Per 100 grams: 21.3g total, 18.5g net.
- How many net carbs are in ½ cup cooked quinoa?
- ½ Cup Cooked Quinoa has 17.1g of net carbs per ½ cup, cooked (92.5g) — 19.7g total carbs minus 2.6g fiber.
- Is ½ cup cooked quinoa keto-friendly?
- ½ Cup Cooked Quinoa is borderline for keto — it works only in small portions. ½ cup, cooked (92.5g) is 17.1g net carbs (19.7g total carbs − 2.6g fiber); per 100g that is 18.5g 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 ½ cup cooked quinoa?
- ½ Cup Cooked Quinoa (½ cup, cooked, 92.5g) has 111 calories; that is 120 calories per 100 grams.
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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.