Grains & cereals
How much fiber is in quinoa (cooked)?
5.2 g
of fiber in 1 cup of quinoa (cooked) (185 g). That is a good amount: 14% of a man’s daily target (38 g) and 21% of a woman’s (25 g).
How it compares
Quinoa, cooked ranks #11 of 49 grains & cereals and #60 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Shredded wheat | 1 cup (49 g) | 6.1 g |
| Barley, cooked | 1 cup (157 g) | 6 g |
| Whole-wheat pasta, cooked | 1 cup (140 g) | 5.5 g |
| Quinoa, cooked | 1 cup (185 g) | 5.2 g |
| Amaranth, cooked | 1 cup (246 g) | 5.2 g |
| Oat bran muffin | 1 medium (113 g) | 5.2 g |
| Rye crispbread | 2 crispbreads (22 g) | 5 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| All-Bran cereal | 1/2 cup (31 g) | 9.1 g |
| Kashi GoLean | 1 cup (52 g) | 9 g |
| Bulgur, cooked | 1 cup (182 g) | 8.2 g |
| Spelt, cooked | 1 cup (194 g) | 7.6 g |
Getting to your daily target
You would need about 4.8 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in quinoa (cooked)?
1 cup of quinoa (cooked) (185 g) contains 5.2 g of dietary fiber, according to USDA data. 100 g contains 2.8 g.
Is quinoa high in fiber?
Good source of fiber. One serving gives 19% of the 28 g Daily Value used on US food labels. It ranks #11 of 49 grains & cereals in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 20137: “Quinoa, cooked”. Fiber, total dietary: 2.8 g per 100 g. Serving weight 185 g. How we calculate.