Cooked Quinoa Calories & Carbs
Last updated September 8, 2026 · Compiled by the CarbMeNot Team
Values per 1 cup cooked (185g); per 100 g: 18.4g net carbs, 120 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
How many carbs are in cooked quinoa?
Cooked Quinoa — 1 cup cooked (185g) — has 34g net carbs: 39g total carbs minus 5g fiber, plus 8g protein, 4.1g fat, and 222 calories. Per 100g that is 18.4g net carbs (21.1g total carbs, 2.7g fiber) and 120 calories. At this carb count, cooked quinoa is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per 100 g, sourced from Manufacturer-reported values; net carbs are computed by CarbMeNot.
Is cooked quinoa keto-friendly?
Cooked Quinoa is generally not keto-friendly. 1 cup cooked (185g) is 34g net carbs (39g total carbs − 5g fiber); per 100g that is 18.4g 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.
Keeping an eye on carbs in cooked quinoa?
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.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 1 cup cooked | 34g | 39g | 8g | 222 |
| 100 g (3.5 oz) | 18.4g | 21.1g | 4.3g | 120 |
| 1 oz (28 g) | 5.2g | 5.9g | 1.2g | 34 |
How many calories are in cooked quinoa?
Cooked Quinoa — 1 cup cooked (185g) — has 222 calories, with 8g protein, 4.1g fat, and 34g net carbs. Per 100g: 120 calories and 18.4g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 120 |
| Total carbs | 21.1g |
| Net carbs | 18.4g |
| Fiber | 2.7g |
| Sugar | 1.1g |
| Sugar alcohols | 0g |
| Protein | 4.3g |
| Fat | 2.2g |
| 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 (1 cup cooked, 185g) has 39g of total carbs and 34g of net carbs. Per 100 grams: 21.1g total, 18.4g net.
- How many net carbs are in cooked quinoa?
- Cooked Quinoa has 34g of net carbs per 1 cup cooked (185g) — 39g total carbs minus 5g fiber.
- Is cooked quinoa keto-friendly?
- Cooked Quinoa is generally not keto-friendly. 1 cup cooked (185g) is 34g net carbs (39g total carbs − 5g fiber); per 100g that is 18.4g 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 (1 cup cooked, 185g) has 222 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.