Carbs In Quinoa

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If you plan to eat small amounts of quinoa on your low carb diet, be sure to prepare it plain and count the other carbs in your meal. Quinoa fits low carb and keto diets only in very modest amounts. If you choose to eat it, consider it a garnish rather than a dish of its own — and be sure to avoid full-sized portions.

According to the nutrition facts stated by the U.S. Department of Agriculture (USDA), 1 cup of cooked quinoa amounts to: 222 calories. 39 grams (g) of carbs. 8g of protein.

Quinoa is also an excellent source of magnesium, with 118 mg per cup, cooked. According to the USDA nutrient database, 1 cup of cooked quinoa provides 39.41 g carbohydrates. 31 mg calcium.

Additionally, quinoa has far fewer calories and carbohydrates than white rice, which contains 40 more calories and 15 times the carbohydrates per cup than the same amount of quinoa. A cup of quinoa will also provide twice the protein and about 5 grams more fiber than the same amount of white rice.