Is quinoa keto?
Quinoa
Not keto No — quinoa is not keto-friendly.
A "healthy" grain, but not a low-carb one: about 34 g net carbs per cup.
Nutrition per serving
1 cup cooked · 185 g- Net carbs
- 34g
- Calories
- 222kcal
- Protein
- 8.1g
- Fat
- 3.6g
- Total carbs
- 39 g
- Fiber
- 5.2 g
One serving vs. a 20 g daily net-carb limit 171%
1.7× the daily limit
About 27 g of quinoa adds up to 5 g net carbs — about 15% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 222 kcal | 120 kcal |
| Total carbohydrate | 39 g | 21 g |
| Dietary fiber | 5.2 g | 2.8 g |
| Net carbs | 34 g | 19 g |
| Sugars | 1.6 g | 0.9 g |
| Protein | 8.1 g | 4.4 g |
| Fat | 3.6 g | 1.9 g |
Portion calculator
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0% of your 20 g daily net-carb limit. Personalize
If you do eat quinoa
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Hemp hearts give a similar nutty pop in grain bowls.
Better keto swaps for quinoa
Keto substitutes for rice 6 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace quinoa
Frequently asked questions
Is quinoa keto?
No — quinoa is not keto-friendly. A "healthy" grain, but not a low-carb one: about 34 g net carbs per cup.
How many net carbs are in quinoa?
1 cup cooked (185 g) of quinoa has about 34 g net carbs (39 g total carbs minus 5.2 g fiber). Per 100 g, that's 19 g net carbs.
How much quinoa can I eat on keto?
About 27 g of quinoa adds up to 5 g net carbs — about 15% of a typical serving. On a typical 20 g daily limit, one serving uses about 171% of your carbs.
What is a good keto substitute for quinoa?
Try cauliflower, hemp hearts. See our full guide: keto substitutes for rice.
