Is Quinoa keto?
Not keto-friendly 34.2 g net carbs per one cup cooked (185 g) — 171% of a 20 g keto day.
Short answer: Not in normal portions. One cup cooked (185 g) of quinoa: 34.2 g net carbs — 171% of a strict 20 g keto day — with 3.5 g fat and 8.1 g protein.
Quinoa has more protein than rice, but it is still a starchy seed. A cup of cooked quinoa is far beyond a keto day.
How quinoa fits a keto carb budget
One serving is 34.2 g net carbs — 171% of a 20 g day. Even half a serving uses 86% of the budget.
Worked example. 185 g of quinoa = 39.4 g total carbs − 5.2 g fibre = 34.2 g net carbs, 3.5 g fat, 8.1 g protein and 222 kcal.
If you still want some, plan it: a strict day is 20 g, and how net carbs are counted explains why the fibre here does not rescue it.
Nutrition facts
| Nutrient | Per 100 g | Per one cup cooked (185 g) |
|---|---|---|
| Calories | 120 kcal | 222 kcal |
| Fat | 1.9 g | 3.5 g |
| Protein | 4.4 g | 8.1 g |
| Total carbohydrate | 21.3 g | 39.4 g |
| Fibre | 2.8 g | 5.2 g |
| Net carbs | 18.5 g | 34.2 g |
Where the energy comes from:
How to eat quinoa on keto
- Hemp hearts give a similar nutty bite in salads.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Cauliflower (one cup chopped) | 3.2 g | 31 g |
Compared with other starches
Quinoa ranks #3 of 8 starches in our database by net carbs per 100 g (lowest first). The foods keto removes. Here is exactly how far over the budget each one goes.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Lentils (cooked) | 12.2 g | 12.1 g |
| Black beans (cooked) | 15 g | 12.9 g |
| Chickpeas (cooked) | 19.8 g | 16.2 g |
| White rice (cooked) | 27.8 g | 43.9 g |
| Pasta (cooked) | 29.1 g | 40.7 g |
| Bread (white) | 46.7 g | 13.5 g |
See all starches ranked by net carbs →
Frequently asked questions
How many net carbs are in quinoa?
Quinoa has about 18.5 g of net carbs per 100 g (21.3 g total carbohydrate minus 2.8 g fibre), and about 34.2 g per one cup cooked (185 g).
Can you eat quinoa on keto?
Not in normal portions. One one cup cooked contains 34.2 g net carbs, 171% of a strict daily limit.
Values are per 100 g of the stated preparation, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.