Quinoa, cooked & Diabetes
Moderate glycemic impact — consider portion size. Glycemic load of 12.3 per 100g.
✅ Nutrition data verified · GL 12.3/100g · GI 66.6 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Response at a Glance
The Numbers at a Glance
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 92g | 19.6g | 11.3 | Moderate |
| Standard Serving | 185g | 39.4g | 22.8 | High |
| Restaurant Portion | 370g | 78.8g | 45.5 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
More Cereal Grains and Pasta to Compare
Practical Tips
💡 Cool & Reheat
Cooked-and-cooled starches form resistant starch, which resists digestion and reduces the glycemic response. Refrigerate and reheat before eating — the effect persists.
💡 Choose Lower-GI Varieties
Parboiled (converted) grains and certain varieties have lower GI due to differences in starch structure. Check individual food pages for specific GI values.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
FAQ
What do the numbers say about Quinoa and blood sugar?
Moderation means exactly that: not forbidden, not unlimited. Quinoa (GL 12.3) is fine when you're intentional about portions. Think of it as a “sometimes” choice rather than an everyday staple.
Where does Quinoa sit on the glycemic load scale?
Per 100g, Quinoa has a GL of 12.3. This means one standard serving (1 cup cooked) provides approximately 22.8 GL — which is moderate.
Does Quinoa spike blood sugar?
After eating Quinoa, you can expect a moderate blood sugar response. The GL of 12.3 means a noticeable elevation. This can vary based on what else you eat with it.
Is the GI value accurate?
The GI of 66.6 for Quinoa is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Cereal Grains and Pasta category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 66.6 — subcategory_avg:Cereal Grains and Pasta. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 185.0g) = 12.3 × 185.0 ÷ 100 = 22.8
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 168917. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Quinoa, cooked — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/quinoa-cooked/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.