KETO VERDICTLIMIT
Quinoa is high in carbs—~57g net per 100g dry (about 18g per 100g cooked, ~34g per cooked cup)—so it’s not suitable for strict keto. If used at all, keep portions very small or reserve for targeted/cyclical keto strategies.
Is Quinoa Keto?
Other
YOUR PORTION
How much are you having?
Per 100 g (as listed by source). USDA FoodData Central.
Scales this reference to your portion, with no extra deductions. Calculation and units.
57.2gnet carbs in your portion
- Total carbs
- 64.2g
- Fiber
- 7g
- Protein
- 14.1g
- Fat
- 6.1g
- Calories
- 368
The 100 g reference amount has 57.2g net carbs, so keep portions small or choose a lower-carb swap.
- Net carbs (100 g)57.2g
- Protein (100 g)14.1g
- Fat (100 g)6.1g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
57.2g
Total Carbs
64.2g
Fiber
7g
Protein
14.1g
Fat
6.1g
Calories
368
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY TO LIMIT IT ON KETO
- Not keto by default: high net carbs can exceed daily limits quickly
- Can be used in targeted/cyclical keto (post-workout or refeed days)
- Some fiber and a modest protein contribution compared to other grains
- Naturally gluten-free whole grain alternative
- This item contains the nutrients or compounds listed above; evidence for specific health outcomes depends on dose, preparation, and individual context.
PREPARATION SUGGESTIONS
CAULI–QUINOA BLEND
Mix 1–2 Tbsp cooked quinoa into a bowl of riced cauliflower, olive oil, and herbs for texture without a big carb load.
POST-WORKOUT SPRINKLE
On TKD/CKD, add 2–3 Tbsp cooked quinoa to a high-protein, high-fat meal (e.g., salmon + avocado) after training.
STUFFED VEG (MINI-PORTION)
Use a small spoon of quinoa with ground beef and feta to stuff bell peppers or mushrooms; bulk with riced cauliflower.
SOUP GARNISH
Stir 1 Tbsp into a rich, fatty broth (bone broth + butter/ghee) for occasional texture on higher-carb days.
SALAD TEXTURE
Toss a tiny amount through a spinach, olive oil, and feta salad for crunch—measure carefully.
METRIC PORTION CONTROL
Weigh cooked portions (e.g., 15–30g) to keep net carbs predictable.