Quinoa and Diabetes: Carbs, Glycemic Index and Portions
A cup of cooked quinoa has about 39 g of carbohydrate (34 g net). Glycemic index: no value in the tables we use. Yes, in measured portions. Quinoa is a seed that is used like a grain, so it counts toward the carbohydrate part of the plate.
Quinoa has more protein than most grains and some fiber, which makes it popular in diabetes meal planning. It is still a carbohydrate food, so it is worth measuring, and a full cup is a sizeable portion.
We could not find a plain quinoa entry in the glycemic index tables we use, so we show the carbohydrate and fiber and leave the index blank rather than guess.
Carbs in quinoa by portion
| Portion | Grams | Carbs (g) | Fiber (g) | Net carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| cup | 185 | 39 | 5.2 | 34 | 8.1 |
| 100 g (for comparing foods) | 100 | 21 | 2.8 | 19 | 4.4 |
Source: USDA FoodData Central, FDC ID 168917 (Quinoa, cooked). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.
Glycemic index and glycemic load
Glycemic index: no value shown. Only a quinoa and brown rice product (49) is listed, not plain quinoa. We do not estimate values that are not published.
Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.
How quinoa fit the plate method
Quinoa count toward the carbohydrate quarter of the plate in the plate method, along with grains, starchy vegetables, fruit and milk. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop quinoa onto a meal in the meal planner to watch the plate fill.
Portion ideas and pairings
- A third to a half cup cooked is a good starting portion.
- Rinse before cooking to remove the bitter coating.
- Mix half and half with cauliflower rice to stretch a portion.
Pairs well with: roasted vegetables, beans or chickpeas, salmon or chicken.
Related foods
Sweet potato
cup, cubes: 27 g carbs
Potato
Potato medium: 37 g carbs
White rice, cooked
cup: 45 g carbs
Corn, sweet
cup: 27 g carbs
See all foods and the low glycemic foods list
Frequently asked questions
Is quinoa better than rice for diabetes?
It has more protein and fiber per serving than white rice, but the carbohydrate is similar. Portion size still decides most of the effect.
How many carbs are in a cup of cooked quinoa?
About 39 g of carbohydrate, of which about 5.2 g is fiber, so roughly 34 g net carbs. Values are from USDA FoodData Central for 185 g and are estimates; brands and sizes vary.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central: Quinoa, cooked (FDC ID 168917)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632
- CDC: Diabetes Meal Planning (plate method and carbohydrate counting)
- ADA Standards of Care in Diabetes—2026, Section 5: Facilitating Positive Health Behaviors
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
