How much fiber is in quinoa, uncooked?

One cup of Quinoa, uncooked has 11.9g of fiber, which is 40% of the recommended 30g daily intake. Per 100g, it contains 7.0g of fiber.

Is quinoa, uncooked high in fiber?

Quinoa, uncooked is an above-average source of fiber in cereal grains and pasta, ranked #55 out of 153 foods in its category. Each serving provides 40% of your daily 30g fiber goal.

Does quinoa, uncooked have soluble or insoluble fiber?

Per 100g, quinoa, uncooked contains 1.3g of soluble fiber and 5.7g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

Home / Cereal Grains and Pasta / Quinoa, uncooked

Quinoa, uncooked

40% daily fiber

11.9g of fiber per cup

Daily goal (30g ⓘ) 40%

Good fiber source. You'd need about 2.5 cups to reach 30g.

Fiber Breakdown per 100g

7.0g / 100g

1.3g soluble

5.7g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

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

Per Serving

11.9g

1 cup

Calories

368kcal

per 100g

Fiber / 100cal

1.9g

satiety metric

Category Rank

#55/ 153

Top 36%

Rank in Cereal Grains and Pasta Top 36%

Least fiber Most fiber

Quinoa, uncooked & Fiber

A cup of quinoa, uncooked provides 11.9g of dietary fiber along with 368 calories per 100g. That's 1.9g of fiber per 100 calories — a moderate fiber-to-calorie ratio.

The fiber splits into 1.3g soluble and 5.7g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 14.1g of protein per 100g, quinoa, uncooked also contributes to satiety alongside its fiber content.