Quinoa (cooked)
Low GI
GL 20.4 per cup (185 g) · GL 11 per 100 g
- Good plant-based protein source
- Moderate glycemic load
Quinoa (cooked) has a glycemic index of 53, the same as plain Cooked Quinoa (53). One cup (185 g) adds a glycemic load of 20.4.
Updated Jul 4, 2026 · Sources: USDA FoodData Central #168917 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g It has a significantly lower glycemic load and carbohydrate content, making it ideal for insulin sensitivity.
Finely chopped cauliflower (cauliflower rice) - GL 12.6 per 100 g They offer a lower glycemic index and higher fiber content than quinoa, promoting better satiety and stable blood glucose levels.
Lentils (raw)
Forms of Cooked Quinoa
- GI 53 · GL 11 per 100 g
Cooked Quinoa - GI 45 · GL 6 per 100 g green bean salad
Green bean, quinoa, and cherry tomato salad with light vinaigrette - Sprouted buckwheatGI 35 · GL 7 per 100 g sprouted
- GI 50 · GL 8 per 100 g vegetable salad
Quinoa and vegetable salad with light dressing - GI 45 · GL 9 per 100 g stuffing
Quinoa vegetable stuffing - GI 45 · GL 10 per 100 g idli
Fermented steamed cake (quinoa and lentils) - Frozen quinoaGI 53 · GL 11 per 100 g frozen
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Quinoa (cooked) is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 185 g | 20.4 |
Nutrition Facts (per 100g)
per 100g
| Calories | 120 kcal |
| Carbohydrates | 21.3 g |
| Sugars (Total) | 0.9 g |
| Natural | 0.9 g |
| Added | 0 g |
| Fiber | 2.8 g |
| Soluble | 0.7 g |
| Insoluble | 2.1 g |
| Protein | 4.1 g |
| Fat | 1.9 g |
| Saturated | 0.23 g |
| Unsaturated | 1.67 g |
| Sodium | 7 mg |
Processing Level
Why this score?
- Good plant-based protein source
- Contains dietary fiber
- Low in saturated fat
- Moderate glycemic load
- Starchy carbohydrate content
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Quinoa (cooked)?
Quinoa (cooked) has a glycemic index of 53 (Low). One cup (185 g) has a glycemic load of 20.4; per 100 g the glycemic load is 11.
Is Quinoa (cooked) good for people with insulin resistance?
Quinoa (cooked) has a low glycemic index (53), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Cooked Quinoa has the lowest glycemic load?
Among the forms of Cooked Quinoa in this database, Green bean, quinoa, and cherry tomato salad with light vinaigrette has the lowest glycemic load (6 per 100 g).
Check Quinoa (cooked) in the Logi app, with your portion.
