Tri-color quinoa
Low GI
GL 20.4 per cup (185 g) · GL 11 per 100 g
- Moderate glycemic index
- Moderate glycemic load
Tri-color quinoa 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 Nov 22, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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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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Tri-color quinoa is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 11 g | 1.2 |
| 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 | 0.8 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?
- Moderate glycemic index
- Good protein content
- Low added sugar
- Moderate glycemic load
- Limited fiber compared to some grains
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Tri-color quinoa?
Tri-color quinoa 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 Tri-color quinoa good for people with insulin resistance?
Tri-color 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.
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 Tri-color quinoa in the Logi app, with your portion.
