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?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
57.2gnet carbs in your portion
- Total carbs
- 64.2g
- Fiber
- 7g
- Protein
- 14.1g
- Fat
- 6.1g
- Calories
- 368
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.
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.