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How much fiber is in quinoa?

5.2 gfiber in 1 cup, cooked (185 g)

That’s 19% of the Daily Value: a good source of fiber by the FDA’s label rule (10 to 19% per serving).

Quinoa
Per serving
5.2 g
Daily Value
19%
Per 100 g
2.8 g
In grains and cereals
#11 of 55

Counts toward your 20 plants a week in FiberKit.

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Compared with other grains and cereals

Grains & cereals with the most fiber per serving
#FoodServingFiber% DVSoluble · insoluble
1Fiber One cereal⅔ cup⅔ cup18 g64%
2All-Bran cereal⅔ cup⅔ cup12.3 g44%
3Bulgur1 cup, cooked1 cup, cooked8.2 g29%No split data
4Raisin bran1 cup1 cup8.1 g29%No split data
5Chickpea pasta (dry)2 oz, dry2 oz, dry8 g29%
11Quinoa1 cup, cooked1 cup, cooked5.2 g19%No split data

All 55 grains and cereals, ranked

Questions

How much fiber is in quinoa?

Quinoa has 5.2 g of fiber in 1 cup, cooked (185 g), 19% of the Daily Value. That’s 2.8 g of fiber per 100 g.

Is quinoa high in fiber?

It’s a good source. One serving gives 19% of the Daily Value. The FDA calls 10 to 19% a good source and 20% or more high.

How does quinoa compare with other grains and cereals?

It ranks #11 of 55 grains and cereals in FiberKit by fiber per serving. Fiber One cereal leads with 18 g in ⅔ cup.

What’s a higher-fiber swap for quinoa?

Bulgur has 8.2 g in 1 cup, cooked. That’s 3 g more than a serving of quinoa. Also try spelt (7.6 g).

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Quinoa: 5.2 g fiber per 1 cup, cooked
19% of the Daily Value. 2.8 g per 100 g.
Source: FiberKit, USDA FoodData Central
Plain text version

Fiber: USDA FoodData Central, SR Legacy, FDC ID 168917. Values are for the serving shown and vary with variety and cooking.