Rice & grains · Glycemic index

Does quinoa spike blood sugar?

Moderately. Quinoa has a low GI of 53, and a 185 g serving (1 cup cooked) has a medium glycemic load of 18. Quinoa is a seed cooked like a grain; it has a low GI and more fiber than rice, but a heaped cup still adds up to a medium glycemic load.

Key numbers

Glycemic index: 53; Low GI
Glycemic load: 18; Medium GL
Available carbs: 34 g; 5.2 g fiber
Serving: 1 cup cooked; 185 g · boiled

GI vs GL for quinoa

The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs ÷ 100. For quinoa: 53 × 34 g ÷ 100 ≈ 18.

That figure is an average reported in the 2021 international GI tables (“Quinoa, mean of four foods”). The four quinoa tests behind the average were close together (50 to 54), including plain white and red quinoa boiled for 15 minutes, so this is a fairly consistent value.

Eating a different amount? Work out the glycemic load of your portion.

How to eat quinoa with less of a spike

Use it in place of rice or couscous rather than in addition to them.
Serve it as a salad base with plenty of non-starchy vegetables, beans and an olive-oil dressing so quinoa is one part of the bowl, not all of it.
Measure a half-cup portion the first few times; cooked quinoa is fluffy and easy to over-serve.

Lower-GI swaps

Compare with

See all 67 foods in the glycemic index table

Frequently asked questions

What is the glycemic index of quinoa?

Quinoa has a glycemic index of 53, which is low. That figure is an average reported in the 2021 international GI tables (“Quinoa, mean of four foods”). A 185 g serving (1 cup cooked) contains about 34 g of available carbohydrate, giving a glycemic load of 18 (medium).

Is quinoa good for prediabetes?

Quinoa is a good swap for white rice or couscous: its GI is low and it brings fiber and some protein. The portion still matters — about half a cup cooked alongside vegetables keeps the carbohydrate modest.

Is quinoa better than rice for blood sugar?

On GI, yes: quinoa averaged 53 in the 2021 tables, below boiled white rice (73) and brown rice (68). It also has more fiber per cup, although a large bowl still delivers a fair amount of carbohydrate.

Sources

GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.

Data last checked September 30, 2026.