Is Quinoa Low Carb (or Keto-Friendly)?

Numerous people searching to lose fat or handle chronic overall health situations determine to restrict their carb ingestion (1Trusted Source, 2Trusted Supply, 3Trusted Resource, 4Trusted Source).

Even though grains are usually off-boundaries on reduced carb and ketogenic diet plans owing to their large carb depend, quinoa is usually considered a overall health foods. Hence, you may possibly ponder whether or not it adheres to either of these diet plans.

Technically a pseudocereal, quinoa (Chenopodium quinoa) is nutritionally deemed a whole grain. A diet plan prosperous in complete grains is joined to a reduced risk of illness and death (3Trusted Resource, 5Trusted Supply).

This grain is touted for its a lot of health positive aspects and wide range of vitamins and minerals. It’s by natural means gluten-free of charge, will come in several colours, and often eaten on its possess or in salads, stews, and porridges (5Trusted Supply, 6Trusted Resource).

This report tells you whether quinoa is low carb or keto-welcoming.

How many carbs are in quinoa?

green chef keto is considered a relatively substantial carb food, as it consists of 21.2 grams in a cooked 3.5-ounce (a hundred-gram) serving. This gives it around the exact same amount of carbs as millet (5Trusted Supply, 6Trusted Source, 7Trusted Resource, 8Trusted Resource).

Relying on the sort of minimal carb diet program you adhere to, a single serving of quinoa could exceed your daily carb allowance.
Net carbs

Considering that your human body does not fully digest the carbs from nutritional fiber, subtracting the complete fiber from the total carbs in a food tells you how a lot of carbs your body breaks down.

This determine is referred to as net carbs.

As three.5 ounces (a hundred grams) of cooked quinoa retains 2.6 grams of fiber, this part consists of about 18.six grams of internet carbs (6Trusted Resource).

Though this variety is reduce than the complete carbs, preserve in head that it is nonetheless drastically much more than the 13 grams of internet carbs in a single slice of total grain bread — a food which is normally off-restrictions on minimal carb diet plans (9Trusted Source).


Just 3.five ounces (one hundred grams) of cooked quinoa provides approximately 21.2 grams of complete carbs, or 18.6 grams of net carbs — generating it a relatively higher carb foodstuff.