Carbs in Cooked Quinoa
How many carbs are in cooked quinoa?
Cooked Quinoa has 18.5g net carbs per 100g — 21.3g total carbs minus 2.8g fiber — plus 4.4g protein, 1.9g fat, and 120 calories. 1 cup cooked (185g) works out to about 34.2g net carbs and 222 calories. That makes cooked quinoa 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 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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Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is cooked quinoa keto-friendly?
Cooked Quinoa is borderline for keto — it works only in small portions. It has 18.5g net carbs per 100g (21.3g total carbs − 2.8g fiber). A typical serving — 1 cup cooked (185g) — is about 34.2g 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 cup cooked | 34.2g | 39.4g | 8.1g | 222 |
| 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 cooked quinoa?
Cooked Quinoa has 120 calories per 100g. 1 cup cooked (185g) has about 222 calories. That's alongside 4.4g protein, 1.9g fat, and 18.5g net carbs per 100g.
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: 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?
- Cooked Quinoa has 21.3g of total carbs and 18.5g of net carbs per 100 grams.
- How many net carbs are in cooked quinoa?
- Cooked Quinoa has 18.5g of net carbs per 100 grams (total carbs 21.3g minus 2.8g fiber).
- Is cooked quinoa keto-friendly?
- Cooked Quinoa is borderline for keto — it works only in small portions. It has 18.5g net carbs per 100g (21.3g total carbs − 2.8g fiber). A typical serving — 1 cup cooked (185g) — is about 34.2g 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?
- Cooked Quinoa has 120 calories per 100 grams.
- How many carbs are in 1 cup cooked?
- 1 cup cooked (185g) has about 34.2g net carbs, 39.4g total carbs, and 222 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.