Glycemic Index of Quinoa: Glycemic Load & Nutrition Per 100gm

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quinoa glycemic index glycemic load nutrition facts

Glycemic Index of Quinoa

Glycemic Index (GI):
Quinoa has a glycemic index (GI) of 53, which is considered low to medium. This means it has a moderate effect on blood sugar levels compared to high-GI foods, making it a good option for people managing their blood glucose levels.

Glycemic Load of Quinoa

The glycemic load (GL) of quinoa is also relatively low. A typical serving of quinoa (about 1 cup, cooked, or 185 grams) has a GL of around 13, which suggests that it will cause a moderate rise in blood sugar when consumed in standard portions.

Nutritional Profile of Quinoa (Per 100 Grams, Cooked)

Nutrient Amount
Calories 120 kcal
Protein 4.1 g
Total Fat 1.9 g
Saturated Fat 0.2 g
Carbohydrates 21.3 g
Fiber 2.8 g
Sugar 0.9 g
Calcium 17 mg
Iron 1.5 mg
Magnesium 64 mg
Potassium 172 mg

Conclusion

Quinoa is a low-to-medium glycemic food, offering a good source of plant-based protein, fiber, and essential minerals. It is a suitable choice for those looking to maintain stable blood sugar levels, especially when paired with other healthy foods.