Is Quinoa Minimal Carb (or Keto-Helpful)?

Keto tortilla seeking to lose bodyweight or deal with long-term health problems decide to prohibit their carb intake (1Trusted Supply, 2Trusted Resource, 3Trusted Source, 4Trusted Supply).

Though grains are normally off-boundaries on minimal carb and ketogenic diets because of to their higher carb depend, quinoa is frequently considered a health foodstuff. Thus, you may possibly ponder no matter whether it adheres to both of these eating plans.

Technically a pseudocereal, quinoa (Chenopodium quinoa) is nutritionally deemed a whole grain. A diet program wealthy in entire grains is connected to a lowered chance of condition and loss of life (3Trusted Resource, 5Trusted Supply).

This grain is touted for its a lot of overall health rewards and broad assortment of vitamins. It’s naturally gluten-totally free, comes in several hues, and often eaten on its own or in salads, stews, and porridges (5Trusted Source, 6Trusted Source).

This write-up tells you whether quinoa is reduced carb or keto-pleasant.

How many carbs are in quinoa?

Quinoa is regarded as a fairly high carb foods, as it consists of 21.two grams in a cooked three.five-ounce (100-gram) serving. This provides it about the very same number of carbs as millet (5Trusted Resource, 6Trusted Supply, 7Trusted Resource, 8Trusted Resource).

Relying on the type of minimal carb diet plan you follow, a solitary serving of quinoa may exceed your day-to-day carb allowance.
Web carbs

Because your entire body doesn’t completely digest the carbs from nutritional fiber, subtracting the complete fiber from the overall carbs in a foods tells you how a lot of carbs your entire body breaks down.

This determine is referred to as net carbs.

As three.5 ounces (one hundred grams) of cooked quinoa retains 2.6 grams of fiber, this portion is made up of around eighteen.6 grams of internet carbs (6Trusted Resource).

Despite the fact that this number is lower than the total carbs, keep in thoughts that it is still substantially a lot more than the 13 grams of internet carbs in a solitary slice of whole grain bread — a food that is usually off-boundaries on minimal carb diet plans (9Trusted Source).


Just 3.five ounces (100 grams) of cooked quinoa supplies roughly 21.two grams of complete carbs, or 18.6 grams of net carbs — making it a fairly higher carb food.