Cooked quinoa
Low GI
GL 16.9 per typical cup (150 g) · GL 11.3 per 100 g
- High in protein
- Moderate glycemic index
Cooked quinoa has a glycemic index of 53 (Low). One typical cup (150 g) adds a glycemic load of 16.9.
Updated Oct 20, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Cooked quinoa is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
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 | 0.8 g |
| Insoluble | 2 g |
| Protein | 4.1 g |
| Fat | 1.9 g |
| Saturated | 0.2 g |
| Unsaturated | 1.7 g |
| Sodium | 7 mg |
Processing Level
Why this score?
- High in protein
- Good fiber content
- Low glycemic load
- Moderate glycemic index
- Contains some carbohydrates
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Cooked quinoa?
Cooked quinoa has a glycemic index of 53 (Low). One typical cup (150 g) has a glycemic load of 16.9; per 100 g the glycemic load is 11.3.
Is Cooked quinoa good for people with insulin resistance?
Cooked quinoa 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.
How does Cooked quinoa affect blood sugar?
Cooked quinoa has a glycemic load of 11.3 per 100g, which indicates a moderate impact on blood sugar levels.
Related foods
- Quinoa granola with cinnamon and nuts GI 45
-
Fermented steamed cake (quinoa and lentils) GI 45 -
Whole grain quinoa with lime juice and cilantro GI 53 -
Gluten-free quinoa pasta GI 53 -
Popped quinoa GI 53 -
Quinoa vegetable stuffing GI 45 -
Tri-color quinoa GI 53 -
Quinoa and vegetable salad with light dressing GI 50
Check Cooked quinoa in the Logi app, with your portion.
