Is cooked quinoa good for you?

Yes, cooked quinoa is a nutritious whole grain. It provides 4.4g of protein and 2.8g of fiber per 100g, along with essential micronutrients like magnesium, phosphorus, zinc, and folate.

Is cooked quinoa good for weight loss?

Cooked quinoa can be beneficial for weight loss due to its fiber and protein content, which promote satiety. It is also a relatively low-calorie grain at 120 calories per 100g.

Is cooked quinoa good for people with diabetes?

Quinoa is a whole grain with fiber, which can help manage blood sugar levels. Its low added sugar content (0g per 100g) also makes it a suitable choice for individuals managing diabetes.

Is cooked quinoa ultra-processed?

No, cooked quinoa is not ultra-processed. It falls into NOVA Class 1, meaning it is an unprocessed or minimally processed food, retaining its natural nutritional integrity.

grain · Serving 1 cup cooked

Quinoa (cooked)

Quinoa (cooked) scores a "Good" 70/100 on FoodScore. It is a nutrient-dense whole grain, providing significant fiber and micronutrients.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (2.8g)+2
Micronutrients (Magnesium, Phosphorus, Zinc, Folate)+8
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	120 kcal	—
Total fat	1.9 g	2%
Saturated fat	0.2 g	1%
Trans fat	0 g	—
Fiber	2.8 g	10%
Protein	4.4 g	9%
Added sugar	0 g	0%
Sodium	7 mg	0%
Potassium	172 mg	4%
Calcium	0 mg	0%
Iron	1.5 mg	8%
Magnesium	64 mg	15%
Phosphorus	152 mg	12%
Zinc	1.1 mg	10%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	10 %	10%
Riboflavin	0 %	0%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Rolled oats (dry)

grain

85Very good

Steel-cut oats (dry)

grain

85Very good

Frequently asked questions

Is cooked quinoa good for you?: Yes, cooked quinoa is a nutritious whole grain. It provides 4.4g of protein and 2.8g of fiber per 100g, along with essential micronutrients like magnesium, phosphorus, zinc, and folate.
Is cooked quinoa good for weight loss?: Cooked quinoa can be beneficial for weight loss due to its fiber and protein content, which promote satiety. It is also a relatively low-calorie grain at 120 calories per 100g.
Is cooked quinoa good for people with diabetes?: Quinoa is a whole grain with fiber, which can help manage blood sugar levels. Its low added sugar content (0g per 100g) also makes it a suitable choice for individuals managing diabetes.
Is cooked quinoa ultra-processed?: No, cooked quinoa is not ultra-processed. It falls into NOVA Class 1, meaning it is an unprocessed or minimally processed food, retaining its natural nutritional integrity.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.