Popped quinoa

GI 53 · LowGL 54 / cup7/10

Low GI

53 GI

GL 54 per typical cup (150 g) · GL 36 per 100 g

Logi score 7/10

Moderate glycemic index
Moderate glycemic load

Popped quinoa has a glycemic index of 53 (Low). One typical cup (150 g) adds a glycemic load of 54.

Updated Mar 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error

Instead of this

Chia seeds
GL 1 per 100 g Chia seeds are much lower in glycemic load and higher in soluble fiber, making them excellent for blood sugar control.
Oats (whole grain)
GL 36.5 per 100 g Whole barley has a lower glycemic index and higher soluble fiber content compared to puffed quinoa, supporting better insulin sensitivity.

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Popped quinoa is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.

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Nutrition Facts (per 100g)

380

Calories

68 g

Carbs

13 g

Protein

6 g

Fat

per 100g

Calories	380 kcal
Carbohydrates	68 g
Sugars (Total)	1.6 g
Natural	1.6 g
Added	0 g
Fiber	7 g
Soluble	2 g
Insoluble	5 g
Protein	13 g
Fat	6 g
Saturated	0.7 g
Unsaturated	5.3 g
Sodium	5 mg

Processing Level

50%

Moderate

Why this score?

Moderate glycemic index
High fiber and protein
Low added sugar
Moderate glycemic load
Processed (puffed) form
Lower micronutrient density vs. whole grains

Allergens

No EU-14 allergen listed

Low-GI recipes on Logi Food Coach

Frequently Asked Questions

What is the glycemic index of Popped quinoa?

Popped quinoa has a glycemic index of 53 (Low). One typical cup (150 g) has a glycemic load of 54; per 100 g the glycemic load is 36.

Is Popped quinoa good for people with insulin resistance?

Popped 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 Popped quinoa affect blood sugar?

Popped quinoa has a glycemic load of 36 per 100g, which indicates a significant impact on blood sugar levels.

Check Popped quinoa in the Logi app, with your portion.