Grains
How much fiber is in quinoa?
100 g of quinoa (cooked) has 2.8 g of fiber. A typical portion, 1 cup (185 g), has 5.2 g, which is 17% of the 30 g daily reference.
Per 100 g
2.8g
cooked
Per typical portion
5.2g
1 cup (185 g)
Of the 30 g reference
17%
Fiber per portion
| Portion | Fiber | Share of 30 g |
|---|---|---|
| 1 cup (185 g) | 5.2 g | 17% |
| ½ cup (92 g) | 2.6 g | 9% |
Compared with similar foods
- Whole-wheat pasta cooked
3.9 g
- Pearled barley pearled, cooked
3.8 g
- Quinoa cooked
2.8 g
- Brown rice long-grain, cooked
1.6 g
- White rice long-grain, enriched, cooked
0.4 g
Fiber per 100 g, each food in the form named.
Good to know
Quinoa is a seed eaten like a grain, and it counts as its own plant. Cooked, it is moderate in fiber per 100 g but offers more than white rice and adds variety to a week of plants.
EU nutrition-claim thresholds per 100 g: source 3 g, high 6 g.
Keep reading
Questions
Is quinoa high in fiber?
Per 100 g it is low, at 2.8 g, below the EU “source of fiber” threshold of 3 g. A typical portion, 1 cup (185 g), adds 5.2 g, or 17% of the 30 g reference.
Is quinoa a whole grain?
Quinoa is a pseudocereal: botanically a seed, but eaten and counted like a whole grain. It is not milled the way white rice is.
Does quinoa count as a plant?
Yes. It adds one plant to your week, however often you eat it. The goal of 30 a week counts each different plant once.