How Much Fiber in Quinoa?

Quinoa Fiber Facts

Quinoa delivers 5.2g of fiber per cooked cup, nearly double that of white rice. It's also a complete protein (all 9 essential amino acids), making it a rare plant food with both fiber and complete protein.

💡 Tips for Getting More Fiber from Quinoa

• ✓Rinse before cooking to remove bitter saponins
• ✓Use as a rice substitute for more fiber and protein
• ✓Great cold in salads or warm as a side dish

How Quinoa Fits Your Daily Goal

Based on 25g daily recommendation (adult female, 30 years)

One serving of quinoa provides 21% of your daily fiber. You would need about 4.8 servings to meet your full daily goal from quinoa alone.