Not Keto
Quinoa
34.20g net carbs per 1 cup cooked
Cooked and fluffed, a single cup carries 34.2 g net carbs, which can eat up an entire day's keto budget in one sitting. Treat it as a grain to skip and reach for cauliflower rice or riced broccoli when you want that fluffy texture on the plate.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 100% of your 20g daily budget.
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Good to Know
Even though it cooks up and behaves like a grain, it's technically a seed, which is why marketing loves to push it as low-carb friendly. Watch the pre-flavored pouches and boxed pilaf mixes from brands like Seeds of Change or Near East, since they often add starches and sugars that push the carbs even higher. A typical restaurant quinoa bowl is built on 1.5 to 2 cups, so you can easily clear 50 to 60 g of net carbs before the toppings.
Is Quinoa Keto? The Full Answer
Quinoa contains 34.20g net carbs per 1 cup cooked (39.40g total carbs minus 5.20g fiber). Cooked and fluffed, a single cup carries 34.2 g net carbs, which can eat up an entire day's keto budget in one sitting. Treat it as a grain to skip and reach for cauliflower rice or riced broccoli when you want that fluffy texture on the plate.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 171% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Cauliflower rice is the easiest stand-in. One cup cooked runs about 3 g net carbs, so you can pile on a full serving and still leave room in your day. It soaks up sauces and seasonings the same way quinoa does. Want something with a little chew and a nuttier bite? Try riced broccoli, which lands around 4 g net carbs per cup and brings a bit more texture to a bowl. For a closer grain-like feel, shirataki rice (the konjac-based kind) is nearly carb-free at roughly 1 g net carbs per serving. Rinse it well, dry-pan it for a minute, and it holds up under stir-fries and grain salads.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.