Cooked Quinoa
Low GI
GL 20.4 per cup (185 g) · GL 11 per 100 g
- Good source of plant protein
- Moderate glycemic load
Cooked Quinoa has a glycemic index of 53 (Low). One cup (185 g) adds a glycemic load of 20.4.
Reviewed Aug 6, 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 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
- GI 53 · GL 11 per 100 g cooked
Quinoa (cooked)
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Cooked Quinoa 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 source of plant protein
- Contains balanced dietary fiber
- Low glycemic index
- Moderate glycemic load
- Starch-heavy carbohydrate source
Allergens
No EU-14 allergen listed
Recipes with Cooked Quinoa
-
Edamame Quinoa Salad with Sesame Ginger Dressing 35 min · 12 ingredients · medium -
Low-Glycemic Quinoa Risotto with Arugula and Parmesan 29 min · 11 ingredients · medium -
Mediterranean Quinoa-Stuffed Bell Peppers with Walnuts 45 min · 13 ingredients · medium -
Spring Quinoa Tabbouleh with Cucumber and Mint 50 min · 10 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Cooked Quinoa?
Cooked 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 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.
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 Cooked Quinoa in the Logi app, with your portion.
