How much fiber is in quinoa?
Quinoa has 5.2 grams of fiber in 1 cup, cooked (185 grams), according to USDA FoodData Central. That is 19% of the Daily Value, which the FDA's label rules call a good source of fiber. Per 100 grams, quinoa has 2.8 grams of fiber.
5.2gof fiber in 1 cup, cooked
21% of a 25 gram day
Fiber in quinoa by serving size
| Serving | Weight | Fiber |
|---|---|---|
| 1 cup | 185g | 5.2g |
| 100 grams | 100g | 2.8g |
How quinoa compares with other grains
Quinoa ranks 1 of 8 grains in this library, by fiber in one serving.
- Quinoa5.2g
- Oatmeal4g
- Brown rice3.2g
- Pasta2.2g
- Whole wheat bread1.9g
Each bar is one serving: quinoa, 1 cup, cooked; oatmeal, 1 cup, cooked; brown rice, 1 cup, cooked; pasta, 1 cup spaghetti, cooked; whole wheat bread, 1 slice.
More than rice, cup for cup
A cup of cooked quinoa has 5.2 grams of fiber. Brown rice has 3.2 and white rice has 0.6.
A bowl that gets you halfway
A cup of quinoa with half a cup of chickpeas and half an avocado is 16.1 grams of fiber.
More fiber alongside quinoa
- Black beans: 15 grams in 1 cup, cooked
- Lentils: 15.6 grams in 1 cup, cooked
- Broccoli: 2.4 grams in 1 cup, chopped
Not sure what your daily number should be? The fiber calculator works it out from your age and sex.
Questions about fiber in quinoa
- How much fiber is in quinoa?
- Quinoa has 5.2 grams of fiber in 1 cup, cooked, which weighs 185 grams. The number comes from USDA FoodData Central.
- Is quinoa high in fiber?
- One serving, 1 cup, cooked, has 5.2 grams. That is 19% of the Daily Value, which the FDA's label rules call a good source of fiber. Quinoa ranks 1 of 8 grains in this library by fiber per serving.
- How much fiber is in 100 grams of quinoa?
- 2.8 grams of fiber per 100 grams. The largest size USDA lists, 1 cup, weighs 185 grams and has 5.2 grams of fiber.
- How many cups of quinoa would it take to reach 25 grams of fiber?
- About 4.9, at 5.2 grams each. Most people reach 25 grams by mixing several foods across the day.
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Source: USDA FoodData Central, Quinoa, cooked, retrieved October 8, 2026. Label terms follow the FDA's 28 gram Daily Value for fiber.