Is Quinoa Keto And Quinoa Carbs

This post may contain affiliate links. Please read my disclosure policy.

Is Quinoa Keto? Is it low in carbs? The keto diet is gaining traction these days. If you’re following a keto diet, then you’re probably interested to know which foods are low on carbs and keto-friendly. Quinoa is a healthy superfood, but can you eat it on a keto diet?

Is Quinoa Keto? Is it low in carbs? The keto diet is gaining traction these days. If you’re following a keto diet, then you’re probably interested to know which foods are low on carbs and keto-friendly. Quinoa is a healthy superfood, but can you eat it on a keto diet?
Get new recipes sent to your inbox!
Don’t miss out! Subscribe and get all the new recipes first.
Please enable JavaScript in your browser to complete this form.

Typically, grains are off-limits for keto dieters because they have a relatively high carb count. Quinoa also has a high carb count, so it’s not a keto-friendly choice, but that doesn’t mean you should exclude it altogether. In moderation, quinoa is still a healthy food to consume. 

Health Benefits Of Quinoa

Loaded with fiber, protein, folate, and magnesium, quinoa is a superfood. It’s also rich in flavanoids like quercetin and kaempferol. These components also have anti-inflammatory and antioxidant properties.

High-fiber foods are an important part of a healthy, well-rounded diet. Foods that are high in fiber can help you maintain a healthy gut and healthy weight, and even help you maintain better heart health. Quinoa is a much better choice than processed foods that are gluten-free. Quinoa is also an excellent source of protein.

Quinoa is also loaded with minerals. It also contains antinutrients like saponins and phytic acid, but rinsing your quinoa well before eating it can help reduce those compounds. Overall, quinoa is a great addition to a healthy lifestyle.

Is Quinoa Keto-Friendly?

While quinoa is bursting with many health benefits, it does not qualify as a keto-friendly food due to its high carb count

If you want to enjoy this superfood without abandoning your keto diet completely, you should consume it in small portions.

Is Quinoa Low in Carbs?

No, quinoa is not a low-carb option. According to USDA, One cup of cooked quinoa contains about 39g of carbs, which is significantly more than other healthy foods like brown rice, for example. If you suffer from diabetes and must keep your carb count low, quinoa may not be a good choice for you.

How Many Net Carbs Does Quinoa Have?

Total CarbsFiberNet Carbs
1 cup of cooked quinoa (185g)39.4g5.2g34.2g
Is Quinoa Keto? Is it low in carbs? The keto diet is gaining traction these days. If you’re following a keto diet, then you’re probably interested to know which foods are low on carbs and keto-friendly. Quinoa is a healthy superfood, but can you eat it on a keto diet?

Quinoa Nutrition (Macros)

How Many Carbs Does Quinoa Have?

There are about 39g of carbohydrates in one cup of cooked quinoa. The glycemic index of quinoa is under 55, so it is still a low-glycemic food.

It does contain lots of fiber and protein, which can help reduce the effects on your blood sugar.

Fats

Quinoa is low in fat, containing about 3.6g of fat per cup. Though its fat count is made up of polyunsaturated and monounsaturated fat, which are both known to be healthy fats. Quinoa is also a heart-friendly food.

Protein

Unlike most plant-based proteins, quinoa is a complete protein with 8.1g of protein per cup

Calories

There are about 222 calories in one cup of cooked quinoa, largely due to its carbohydrate contents.

How Much Quinoa Can I Have On Keto Before It Kicks Me Out Of Ketosis?

To remain in a state of ketosis with your keto diet, you can consume no more than 50g of carbs per day. One cup of quinoa contains more than half the carb count you are allotted for the day. 

You will either have to lower your quantity or be sure not to eat much else in the day to compensate if you want to consume quinoa and remain in a state of ketosis. 

Can I Have Grains for A Keto Diet?

Whole grains are almost always high in carbs, so they are not generally keto-friendly. It is best to replace whole grains with healthy vegetables like cauliflower or other keto-friendly veggies.

Is Quinoa Keto? Is it low in carbs? The keto diet is gaining traction these days. If you’re following a keto diet, then you’re probably interested to know which foods are low on carbs and keto-friendly. Quinoa is a healthy superfood, but can you eat it on a keto diet?

What Are Some Keto-Friendly Alternatives to Quinoa?

A common replacement for quinoa is cauliflower rice. It is high in antioxidants, vitamins, minerals, and fiber. Plus it’s low in carbs and sugar. 

Cauliflower has been associated with reducing inflammation and risk of heart disease, as well as balancing hormones, helping with weight loss, promoting eye and skin health, and helping prevent cancer.

Does Quinoa Help with Weight Loss?

Because it is high in fiber and protein, quinoa can help with weight loss. There are 5g of fiber per cup of quinoa. 

Other Healthy Foods You Cannot Eat on Keto

  • Sweet Potatoes: though they’re considered more nutritious in comparison to white potatoes, sweet potatoes have too many carbs for a keto diet. A 100g serving of sweet potatoes has a whopping 20 grams of carbohydrates. 
  • Yogurt is surprisingly high in carbs, especially when sweetened or combined with fruits. For a keto-friendly way to enjoy this dairy product, stick to Greek yogurt, which has less than 5 grams of carbs per 3.5oz
  • Black Beans, like other legumes, are considered a wholesome source of plant-based protein and fiber. At the same time, black beans are loaded with 13g of net carbs in a ½ cup serving.
  • Oranges (and their juice) are a healthy source of vitamin C and antioxidants, but their sugar content makes them 
  • Chickpeas are a healthy ingredient used in many vegan recipes. Though they provide a host of nutritional benefits, they’re also super high in net carbs, with as much as 32 grams per cup of cooked garbanzo beans. Instead of whole chickpeas, satisfy your craving with hummus, which is quite keto-friendly. 
  • Brown Rice may be more nutritious than white rice, but it’s quite similar in terms of carb content. A ½ cup serving contains 23 grams of net carbs, which may be enough to erase your keto progress.

You May Also Like

Want to save this recipe?
Just enter your email and get it sent to your inbox! Plus you’ll get new recipes from us every week!
Please enable JavaScript in your browser to complete this form.
Is Quinoa Keto? Is it low in carbs? The keto diet is gaining traction these days. If you’re following a keto diet, then you’re probably interested to know which foods are low on carbs and keto-friendly. Quinoa is a healthy superfood, but can you eat it on a keto diet?

Is Quinoa Keto and How To Cook Quinoa

By: Izzy
Is Quinoa Keto? Is it low in carbs? The keto diet is gaining traction these days. If you’re following a keto diet, then you’re probably interested to know which foods are low on carbs and keto-friendly. Quinoa is a healthy superfood, but can you eat it on a keto diet?
Prep: 2 minutes
Cook: 25 minutes
Total: 27 minutes
Servings: 4

Ingredients 

  • 1 cup quinoa, rinsed
  • 1-3/4 cups water

Instructions 

  • Bring the water with the quinoa in it to a boil and cover. Once boiling, reduce heat and simmer for 15 minutes.
  • Remove the pot from the heat and allow the quinoa to rest, covered for about 10 minutes.
  • Before serving, fluff the quinoa with a fork and enjoy!

Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.

Like this recipe? Rate and comment below!

About Izzy

I'm Izzy, a food lover and photographer. Here you’ll find a collection of simple recipes that are perfect for busy people. My blog aims to help you make and enjoy delicious and healthy food at home.

You May Also Like:

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating