How much fiber is in quinoa, cooked?

One cup of Quinoa, cooked has 5.2g of fiber, which is 17% of the recommended 30g daily intake. Per 100g, it contains 2.8g of fiber.

Is quinoa, cooked high in fiber?

Quinoa, cooked is a moderate source of fiber in cereal grains and pasta, ranked #110 out of 153 foods in its category. Each serving provides 17% of your daily 30g fiber goal.

Does quinoa, cooked have soluble or insoluble fiber?

Per 100g, quinoa, cooked contains 0.5g of soluble fiber and 2.3g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

Home / Cereal Grains and Pasta / Quinoa, cooked

Quinoa, cooked

17% daily fiber

5.2g of fiber per cup

Daily goal (30g ⓘ) 17%

Moderate fiber. You'd need 5.8 cups to reach 30g — better as part of a mix.

Fiber Breakdown per 100g

2.8g / 100g

0.5g soluble

2.3g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

Estimated from published research — actual values vary by variety and preparation.

Per Serving

5.2g

1 cup

Calories

120kcal

per 100g

Fiber / 100cal

2.3g

satiety metric

Category Rank

#110/ 153

Rank in Cereal Grains and Pasta

Least fiber Most fiber

Quinoa, cooked & Fiber

A cup of quinoa, cooked provides 5.2g of dietary fiber along with 120 calories per 100g. That's 2.3g of fiber per 100 calories — a moderate fiber-to-calorie ratio.

The fiber splits into 0.5g soluble and 2.3g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 4.4g of protein per 100g, quinoa, cooked also contributes to satiety alongside its fiber content.