Quinoa (cooked): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of quinoa (53), glycemic load, carbs per cup, and quinoa as a rice alternative for people with diabetes.
Does Quinoa Raise Blood Sugar?
Quinoa is a complete-protein grain with a moderate published GI around 53. A full cup still carries about 39 g of carbohydrate, so it is gentler than white rice but not a free food.
How to Eat It
A useful base for bowls and salads — usually in slightly smaller portions than rice. Pairing with beans, greens and a protein keeps the meal balanced.
Nutrition Facts (Quinoa (cooked))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 120 kcal | 222 kcal |
| Carbohydrate | 21.3 g | 39.4 g |
| Fiber | 2.8 g | 5.2 g |
| Sugars | 0.9 g | 1.7 g |
| Protein | 4.4 g | 8.1 g |
| Fat | 1.9 g | 3.5 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 53 (typical value).
Reported range: 53-60.
Evidence level: Moderate.
Note: A complete-protein grain with a moderate GI.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 18.1 per 1 cup cooked (185 g).
Calculation: GI (53) × available carbohydrate per serving (34.2 g = 21.3 g − 2.8 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Portion size
- What it is paired with
- Rinsing/preparation
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.