Which grains are low in carbs and high in nutrition. How can you incorporate low carb grains into your diet. What are the health benefits of consuming low carb grains.

Understanding Net Carbs in Grains

When following a low carb diet, understanding the concept of net carbs is crucial. Net carbs are calculated by subtracting the grams of fiber from the total grams of carbohydrates in a food. This calculation is important because fiber is not digested by the body, meaning it doesn’t contribute to blood sugar spikes or overall carbohydrate intake.

High fiber grains can be a valuable addition to a carb-controlled diet, as they provide essential nutrients while keeping net carb content relatively low. Let’s explore some of the best low carb grain options and their nutritional benefits.

Oats: A Fiber-Rich Low Carb Option

Oats are an excellent choice for those looking to reduce their carb intake while maintaining a nutritious diet. A 1 cup (33 gram) serving of cooked oats contains just 21 grams of net carbs, making it a relatively low carb option compared to many other grains.

What makes oats particularly beneficial for health?

• High fiber content: Over 8 grams of dietary fiber per serving
• Rich in beta-glucan: A type of fiber known to reduce LDL (bad) cholesterol levels
• Packed with micronutrients: Including manganese, phosphorus, magnesium, and thiamine

To maximize the nutritional benefits of oats, opt for steel cut or rolled oats rather than highly processed varieties like instant oatmeal. These less processed options retain more of their natural nutrients and fiber content.

Quinoa: A Protein-Packed Pseudocereal

Although technically classified as a pseudocereal, quinoa is often prepared and consumed like a grain. It’s an excellent option for those following a low carb diet, with just 34 grams of net carbs per 1 cup (185 gram) serving of cooked quinoa.

Why is quinoa considered a nutritional powerhouse?

• Complete protein source: Contains all nine essential amino acids
• Rich in antioxidants and polyphenols: May help reduce inflammation and protect against chronic diseases
• High in key nutrients: Including manganese, magnesium, phosphorus, copper, and folate

Quinoa’s versatility makes it an excellent addition to various dishes, from salads to side dishes, providing a nutritious and satisfying low carb option.

Bulgur: A Versatile and Nutritious Whole Grain

Bulgur, typically made from cracked wheat berries, is another excellent low carb grain option. With just 25.5 grams of net carbs in 1 cup (182 grams) of cooked bulgur, it’s one of the lowest carb whole grains available.

What makes bulgur a valuable addition to a low carb diet?

• Nutrient-dense: High in manganese, iron, magnesium, and B vitamins
• Versatile: Can be used in various dishes, including salads, porridge, and pilaf
• Easy to prepare: Quick cooking time and simple preparation methods

Incorporating bulgur into your meals can add texture, flavor, and nutritional value while keeping carb content in check.

Millet: An Ancient Grain with Modern Benefits

Millet is an ancient grain that has been cultivated for thousands of years. With 39 grams of net carbs per cooked cup (174 grams), it’s a moderate carb option that can fit into a balanced, low carb diet when consumed in appropriate portions.

Why should you consider adding millet to your diet?

• Rich in antioxidants and polyphenols: May help prevent chronic conditions like type 2 diabetes
• Good source of fiber: Helps promote digestive health and satiety
• Nutrient-dense: High in phosphorus, calcium, magnesium, and folate

Millet’s mild, slightly nutty flavor makes it a versatile grain that can be used in both sweet and savory dishes.

Couscous: A Low Carb Alternative to Pasta

Couscous, a processed grain product typically made from semolina flour or durum wheat, is a staple in many Middle Eastern and Moroccan cuisines. With approximately 34.5 grams of net carbs in each 1 cup (157 gram) serving of cooked couscous, it can be a suitable option for those following a moderate carb diet.

What nutritional benefits does couscous offer?

• High in selenium: A trace mineral crucial for heart health, thyroid function, and immune health
• Rich in B vitamins: Particularly pantothenic acid and thiamine
• Good source of minerals: Including manganese and copper

Couscous can be a great alternative to higher carb pasta dishes, providing a similar texture and versatility in cooking.

Wild Rice: A Nutrient-Dense, Lower Carb Alternative

Wild rice, despite its name, is actually a type of grass seed. It’s significantly lower in carbs compared to other types of rice, with 32 grams of net carbs in each 1 cup (164 gram) serving.

What makes wild rice a beneficial addition to a low carb diet?

• Higher protein content: Compared to other types of rice
• Rich in antioxidants: May help reduce oxidative stress in the body
• Good source of fiber: Promotes digestive health and helps maintain stable blood sugar levels

Wild rice’s unique flavor and texture make it an excellent base for salads, side dishes, or as a standalone grain option.

Incorporating Low Carb Grains into Your Diet

Now that we’ve explored several low carb grain options, you might be wondering how to incorporate them into your diet effectively. Here are some practical tips and ideas:

1. Use quinoa or bulgur as a base for grain bowls, topped with lean proteins and vegetables.
2. Prepare overnight oats with steel-cut oats for a quick, low carb breakfast option.
3. Substitute couscous for rice or pasta in your favorite dishes to reduce carb content.
4. Add cooked millet to salads for extra texture and nutrients.
5. Use wild rice as a stuffing for vegetables or as a side dish with grilled meats.

Remember, while these grains are lower in carbs compared to many others, portion control is still important when following a low carb diet. Measure your servings and balance your grain intake with plenty of non-starchy vegetables and lean proteins.

Cooking Methods to Maximize Nutritional Value

The way you prepare your grains can impact their nutritional value and digestibility. Consider these cooking methods to get the most out of your low carb grains:

• Soaking: Soak grains like quinoa and millet before cooking to reduce phytic acid content and improve nutrient absorption.
• Toasting: Lightly toast grains before cooking to enhance their nutty flavor and potentially increase antioxidant content.
• Cooking in broth: Use low-sodium vegetable or chicken broth instead of water to add flavor and nutrients without increasing carb content.
• Pressure cooking: This method can reduce cooking time and help retain more nutrients compared to traditional stovetop cooking.

By implementing these cooking techniques, you can enhance the flavor and nutritional profile of your low carb grain dishes.

High Carb Grains to Avoid on a Low Carb Diet

While we’ve focused on low carb grain options, it’s equally important to be aware of high carb grains that you may want to limit or avoid when following a low carb diet. Some common high carb grains include:

• White rice: Approximately 44 grams of net carbs per cooked cup
• Corn: About 41 grams of net carbs per cup of cooked kernels
• Wheat flour: Around 61 grams of net carbs per cup
• Barley: About 41 grams of net carbs per cooked cup

These grains can quickly add up in terms of carb content, making it challenging to stay within your desired carb range. If you choose to include them in your diet, do so in very small portions and infrequently.

Alternatives to High Carb Grains

If you’re looking to further reduce your carb intake, consider these grain-free alternatives:

• Cauliflower rice: A versatile, low carb substitute for rice in many dishes
• Zucchini noodles: An excellent alternative to pasta
• Lettuce wraps: Use large lettuce leaves instead of tortillas or bread
• Almond flour: A low carb alternative to wheat flour for baking

These options can help you maintain a low carb diet while still enjoying a variety of textures and flavors in your meals.

The Role of Low Carb Grains in a Balanced Diet

While reducing carb intake can be beneficial for some individuals, it’s essential to maintain a balanced diet that provides all necessary nutrients. Low carb grains can play a crucial role in this balance, offering important vitamins, minerals, and fiber that may be lacking in strictly grain-free diets.

How can low carb grains contribute to overall health?

• Provide sustained energy: Complex carbohydrates in whole grains offer slow-releasing energy
• Support digestive health: Fiber in grains promotes healthy gut function
• Aid in weight management: High-fiber grains can increase feelings of fullness and satiety
• Reduce risk of chronic diseases: Whole grains have been linked to lower risks of heart disease, type 2 diabetes, and certain cancers

By incorporating low carb grains into your diet in moderation, you can enjoy these health benefits while still maintaining a lower overall carbohydrate intake.

Personalizing Your Low Carb Grain Intake

It’s important to remember that nutritional needs vary from person to person. Factors such as age, gender, activity level, and overall health status can influence how many carbohydrates, including those from grains, are appropriate for your diet.

Consider working with a registered dietitian or nutritionist to develop a personalized eating plan that incorporates low carb grains in a way that aligns with your health goals and dietary needs. They can help you determine the right balance of macronutrients and ensure you’re meeting all your nutritional requirements while maintaining a low carb lifestyle.

By thoughtfully including low carb grains in your diet, you can enjoy a wider variety of foods, obtain important nutrients, and still achieve your health and wellness objectives. Remember, the key is moderation and choosing high-quality, minimally processed options whenever possible.

9 Low Carb Grains (and Some High Carb Ones to Avoid)

High fiber grains, including quinoa and oats, can reduce the number of carbohydrates your body absorbs. They can also provide other key nutrients.

Grains are often completely off-limits on many low carb diets.

However, several types of grains are high in fiber, and you can enjoy them in moderation as part of a healthy, carb-controlled diet.

This is because foods that are high in fiber contain a lower number of net carbs, which is the number of carbs the body absorbs. You can calculate net carbs by subtracting the grams of fiber from the total grams of carbs (1).

Here are some of the top grains that are low in carbs, plus a few others that you may want to limit on a low carb diet.

Oats are highly nutritious and a great source of many important nutrients, including fiber.

In fact, a 1 cup (33 gram) serving of cooked oats contains more than 8 grams of dietary fiber and just 21 grams of net carbs (2).

Oats are also rich in beta-glucan. This is a type of fiber that research has shown to reduce levels of LDL (bad) cholesterol. High levels of LDL cholesterol are a risk factor for heart disease (3, 4).

Plus, oats are a great source of several other micronutrients, including manganese, phosphorus, magnesium, and thiamine (2).

Be sure to select steel cut or rolled oats instead of highly processed varieties, such as instant oatmeal, to get the most bang for your buck in terms of nutrition.

Summary

A 1 cup (33 gram) serving of cooked oats contains 21 grams of net carbs. Oats are also high in beta-glucan, a type of fiber that may help lower levels of LDL (bad) cholesterol.

Although technically classified as a pseudocereal, quinoa is often prepared and enjoyed as a grain (5).

Quinoa is loaded with beneficial antioxidants and polyphenols, which can help decrease inflammation and protect against chronic disease (6, 7, 8).

It’s relatively low in carbs, too, with just 34 grams of net carbs in each 1 cup (185 gram) serving of cooked quinoa (9).

Quinoa is also one of the few plant-based complete protein sources, meaning that it contains all nine of the essential amino acids the body needs to obtain from food sources (10).

Additionally, quinoa is high in other key nutrients, including manganese, magnesium, phosphorus, copper, and folate (9).

Summary

Quinoa contains 34 grams of net carbs per cooked cup (185 grams). It’s also high in antioxidants and contains all nine of the essential amino acids that your body needs.

Bulgur is a type of cereal grain typically made from cracked wheat berries.

You can use it in a variety of dishes, including tabbouleh salad, porridge, and pilaf.

Not only is bulgur versatile and easy to prepare, but it’s also highly nutritious.

In particular, it’s a great source of manganese, iron, magnesium, and B vitamins (11).

Plus, with just 25.5 grams of net carbs in 1 cup (182 grams) of cooked bulgur, it’s also one of the lowest carb whole grains available (11).

Summary

One cup (182 grams) of cooked bulgur contains 25.5 grams of net carbs. Bulgur is also versatile, easy to prepare, and rich in manganese, iron, magnesium, and B vitamins.

Millet is a type of ancient grain that’s cultivated around the world.

Like other whole grains, millet is high in antioxidants and polyphenols, which may help prevent chronic conditions like type 2 diabetes (12, 13, 14).

Millet is also a good source of fiber and relatively low in net carbs, making it a great addition to a healthy, low carb diet.

In fact, a 1 cup (174 gram) serving of cooked millet contains over 2 grams of fiber and 39 grams of net carbs (15).

Millet is also high in a variety of other vitamins and minerals, including phosphorus, calcium, magnesium, and folate (15).

Summary

Millet contains 39 grams of net carbs per cooked cup (174 grams). It’s also high in phosphorus, calcium, magnesium, and folate.

Couscous is a processed grain product that’s typically made from semolina flour or durum wheat.

A staple in many Middle Eastern and Moroccan dishes, couscous is relatively low in carbs, with around 34.5 grams of net carbs in each 1 cup (157 gram) serving of cooked couscous (16).

Couscous is also packed with selenium, a trace mineral that plays a crucial role in heart health, thyroid function, immune health, and more (16, 17).

Adding couscous to your diet can also boost your intake of several other important micronutrients, including pantothenic acid, manganese, copper, and thiamine (16).

Summary

Couscous is a grain product with 34.5 grams of net carbs per cooked cup (157 grams). In addition to providing plenty of selenium, couscous is high in pantothenic acid, manganese, copper, and thiamine.

Wild rice is a type of grain derived from grasses in the Zizania genus of plants.

Compared with other types of rice, wild rice is significantly lower in carbs, with 32 grams of net carbs in each 1 cup (164 gram) serving of cooked wild rice (18).

Plus, wild rice is brimming with health-promoting antioxidants.

Interestingly enough, one review showed that the phenolic compounds found in wild rice exhibited 10 times the antioxidant activity of those found in white rice (19).

What’s more, wild rice is a great source of several other nutrients, including zinc, vitamin B6, and folate (18).

Summary

Wild rice is lower in carbs than other types of rice, with 32 grams of net carbs per cooked cup (164 grams). It is also high in antioxidants, along with zinc, vitamin B6, and folate.

Also sometimes referred to as hulled wheat or dinkel wheat, spelt is an ancient whole grain associated with a number of health benefits (20).

Studies show that eating more whole grains, such as spelt, may be associated with a lower risk of heart disease, type 2 diabetes, and certain types of cancer (21, 22, 23, 24).

Although spelt contains mostly carbs, it does offer a good chunk of fiber in each serving.

For instance, a 1 cup (194 gram) serving of cooked spelt contains about 7.5 grams of fiber and 44 grams of net carbs (25).

Spelt is also rich in niacin, magnesium, zinc, and manganese (25).

Summary

One cup (194 grams) of cooked spelt contains 44 grams of net carbs and 7.5 grams of fiber. Each serving is also high in niacin, magnesium, zinc, and manganese.

Most people think of popcorn as little more than a snack food, but it is technically a whole grain.

It’s also one of the lowest carb grains available, with 6.5 grams of net carbs in each 1 cup (14 gram) serving of popped popcorn (26).

Plus, popcorn is low in calories and high in B vitamins, iron, magnesium, and phosphorus (26).

However, be sure to opt for air-popped popcorn whenever possible to maximize the nutritional value of this healthy grain.

This is because many prepared varieties are high in unhealthy fats, added sugar, and artificial flavorings, which can negate any potential health benefits.

Summary

Each cup (14 grams) of popped popcorn contains 6.5 grams of net carbs. Popcorn is also low in calories and high in B vitamins, iron, magnesium, and phosphorus.

Barley is a nutritious cereal grain notable for its nutty flavor and distinctive, chewy texture.

Barley is also high in fiber, with 6.5 grams and about 41.5 grams of net carbs in each 1 cup (170 gram) serving of cooked barley (27).

Additionally, cooked barley is a great source of selenium, magnesium, manganese, zinc, and copper (27).

However, be sure to opt for hulled barley instead of pearled barley whenever possible because hulled barley is less processed and is considered a whole grain (28).

Summary

Barley contains 41.5 grams of net carbs in each cup (170 grams). In addition to being high in fiber, barley is a great source of selenium, magnesium, manganese, zinc, and copper.

Although many types of grains can fit into a healthy, low carb diet, some types of grains contain a high number of carbs and are low in fiber.

Refined grains, in particular, are grain products that have undergone processing to improve their texture and shelf life.

This results in a lower content of fiber, which can increase the number of net carbs in the final product.

A few examples of grains that are high in carbs include:

• white bread
• refined pasta
• white rice
• crackers
• breakfast cereal
• pizza dough
• potato chips
• instant oatmeal

Additionally, keep in mind that if you’re cutting carbs, you may still need to limit many healthy whole grains, depending on how restrictive your diet is.

For example, very low carbohydrate or ketogenic diets often limit carb intake to less than 50 grams per day, which can make it challenging to fit any grains into your daily allotment of carbs (29).

Summary

Refined grains have undergone processing to improve their texture and shelf life. These foods are typically lower in fiber and higher in net carbs than whole grains.

Although many low carb diets do not eliminate grains, many varieties can fit into a healthy, carb-controlled diet.

In fact, many types of grains are high in fiber and low in net carbs, which is the number of carbs the body actually absorbs.

For best results, be sure to select whole grain varieties and steer clear of grains that have been heavily processed or refined whenever possible.

Is Quinoa Low Carb and Keto-Friendly?

Many people looking to lose weight or manage chronic health conditions decide to restrict their carb intake (1, 2, 3, 4).

Although grains are normally off-limits on low carb and ketogenic diets due to their high carb count, quinoa is often considered a health food. Thus, you may wonder whether it adheres to either of these diets.

Technically a pseudocereal, quinoa (Chenopodium quinoa) is nutritionally considered a whole grain. A diet rich in whole grains is linked to a reduced risk of disease and death (3, 5).

This grain is touted for its many health benefits and broad range of nutrients. It’s naturally gluten-free, comes in several colors, and often eaten on its own or in salads, stews, and porridges (5, 6).

This article tells you whether quinoa is low carb or keto-friendly.

Quinoa is considered a fairly high carb food, as it contains 21.2 grams in a cooked 3.5-ounce (100-gram) serving. This gives it roughly the same number of carbs as millet (5, 6, 7, 8).

Depending on the type of low carb diet you follow, a single serving of quinoa may exceed your daily carb allowance.

Net carbs

Since your body doesn’t fully digest the carbs from dietary fiber, subtracting the total fiber from the total carbs in a food tells you how many carbs your body breaks down.

This figure is referred to as net carbs.

As 3.5 ounces (100 grams) of cooked quinoa holds 2.6 grams of fiber, this portion contains approximately 18.6 grams of net carbs (6).

Although this number is lower than the total carbs, keep in mind that it’s still significantly more than the 13 grams of net carbs in a single slice of whole grain bread — a food that’s generally off-limits on low carb diets (9).

summary

Just 3.5 ounces (100 grams) of cooked quinoa provides roughly 21.2 grams of total carbs, or 18.6 grams of net carbs — making it a fairly high carb food.

Many people want to eat quinoa on low carb or keto diets due to its rich nutrient profile (5).

However, serving size is key. If you’re planning on including this grain in your keto or low carb diet, you should only do so sparsely — not in full-sized portions.

For instance, on a strict keto diet that limits your carb intake to 20 grams per day, one full 3.5-ounce (100-gram) serving of quinoa exceeds your carb allowance because it boasts over 21 grams of carbs (4, 6, 10).

Even on a more relaxed keto diet that permits up to 50 grams daily, you would still have to carefully restrict all other carbs and stick to foods denser in protein and fat the rest of the day (4, 6, 10).

Although some low carb diets are less stringent and allow for more carbs, you should only eat very small portions of quinoa on low carb or keto diets — if at all.

For instance, you could sprinkle a spoonful on a salad or stew. This way, you could still enjoy quinoa’s signature crunch and nutty flavor without exceeding your carb allotment.

Preparation matters

How you prepare quinoa affects its overall nutrient content, making this grain especially important to limit — or avoid altogether — on low carb diets, including keto.

For example, quinoa prepared with sauces or dressings packs more carbs than plain quinoa. Other dishes, such as starchy vegetables and high carb fruit, also raise your meal’s carb contents.

If you plan to eat small amounts of quinoa on your low carb diet, be sure to prepare it plain and count the other carbs in your meal.

SUMMARY

Quinoa fits low carb and keto diets only in very modest amounts. If you choose to eat it, consider it a garnish rather than a dish of its own — and be sure to avoid full-sized portions.

In general, low carb diets contain fewer carbs and more protein and fat than the typical Western diet (3).

These eating patterns promote lean meats, nuts, fish, and low carb veggies while limiting high carb foods like baked goods, desserts, certain fruits, and grains. Thus, if you follow a strict low carb diet, quinoa would automatically be considered off the table.

A typical low carb diet restricts carbs to 50–130 grams per day, which is higher than the amount allowed on the keto diet (4).

The keto diet is more restrictive

The ketogenic diet is a type of low carb eating pattern that’s moderate in protein and very high in fat.

It’s designed to help you achieve ketosis, a metabolic state in which your body burns fat instead of carbs as its primary energy source (4, 10).

To maintain ketosis on this diet, you should typically consume 20–50 grams of carbs per day (4).

Many guidelines for the keto diet ban grains outright.

SUMMARY

Low carb diets, including keto, have more fat and protein than the average Western diet. While low carb diets restrict you to 50–130 grams of carbs per day, keto limits you to a minuscule 20–50.

Although it’s considered a health food, quinoa is high in carbs and should be extremely limited on a low carb or keto diet.

If you decide to consume it, never eat full portions. Rather, treat it like a garnish for salads, stews, sandwiches, or porridge.

If you prefer to play it safe with your carb count, it’s best to avoid quinoa altogether.

Quinoa – how many carbs (per 100 grams)

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Portion weight, g

{

{

{
in glasses

{

{

1 st – 170. 0 g2 st – 340.0 g3 st – 510.0 g4 st – 680.0 g5 st – 850.0 g6 st – 1020.0 g7 st – 1190.0 g8 st – 1360, 0 g9 st – 1 530.0 g10 st – 1 700.0 g11 st – 1 870.0 g12 st – 2 040.0 g13 st – 2 210.0 g14 st – 2 380.0 g15 st – 2 550.0 d16 st — 2,720.0 d17 st — 2,890.0 d18 st — 3,060.0 d19 st — 3,230.0 d20 st — 3,400.0 d21 st — 3,570.0 g22 st — 3,740.0 g23 st – 3 910.0 g24 st – 4 080.0 g25 st – 4 250.0 g26 st – 4 420.0 g27 st – 4 590.0 g28 st – 4 760.0 g29 st – 4 930.0 g30 st — 5 100.0 g31 st — 5 270.0 g32 st — 5 440.0 g33 st — 5 610.0 g34 st — 5 780.0 g35 st — 5 950.0 g36 st – 6 120.0 g37 st – 6 290.0 g38 st – 6 460.0 g39 st – 6 630.0 g40 st – 6 800.0 g41 st – 6 970.0 g42 st – 7 140 0 g43 st – 7 310.0 g44 st – 7 480.0 g45 st – 7 650.0 g46 st – 7 820.0 g47 st – 7 990.0 g48 st – 8 160.0 g49 st – 8 330, 0 g50 st — 8 500.0 g51 st — 8 670.0 g52 st — 8 840.0 g53 st — 9 010.0 g54 st — 9 180.0 g55 st — 9 350.0 g56 st — 9 520.0 g57 st – 9 690.0 g58 st – 9 860.0 g59 st – 10 030.0 g60 st – 10 200.0 g61 st – 10 370. 0 g62 st – 10 540.0 g63 st – 10 710.0 g64 st – 10 880.0 g65 st – 11 050.0 g66 st – 11 220.0 g67 st – 11 390.0 g68 st – 11 560.0 g69 st – 11 730.0 g70 st – 11 900.0 g71 st – 12 070.0 g72 st – 12 240.0 g73 st – 12 410.0 g74 st – 12 580 .0 g75 st – 12,750.0 g76 st – 12,920.0 g77 st – 13,090.0 g78 st – 13,260.0 g79 st – 13,430.0 g80 st – 13,600.0 g81 st – 13,770, 0 g82 st – 13 940.0 g83 st – 14 110.0 g84 st – 14 280.0 g85 st – 14 450.0 g86 st – 14 620.0 g87 st – 14 790.0 g88 st – 14 960.0 g89 st – 15 130.0 g90 st – 15 300.0 g91 st – 15 470.0 g92 st – 15 640.0 g93 st – 15 810.0 g94 st – 15 980.0 g95 st – 16 150.0 g96 st – 16 320.0 g97 st – 16 490.0 g98 st – 16 660.0 g99 st – 16 830.0 g 100 st – 17 000.0 g

Quinoa

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Average consumption rates

Nutrients are listed below
that apply to the site

Nutrient	Norm
Key Nutrients
Squirrels	75 g
Fats	84 g
Carbohydrates	310 g
calories	2 300 kcal
Minerals
Calcium	1000 mg
Iron	10 mg
Magnesium	400 mg
Phosphorus	700 mg
Potassium	4,700 mg
Sodium	1,300 mg
Zinc	11 mg
Copper	0. 9 mg
Manganese	2.3 mg
Selenium	55 mcg
Fluorine	4,000 mcg
Vitamins (fat soluble)
Vitamin A	900 mcg
beta carotene	5,000 mcg
Alpha carotene	5,000 mcg
Vitamin D	15 mcg
Vitamin D2	7.5 mcg
Vitamin D3	16.25 mcg
Vitamin E	14.6 mg
Vitamin K	120 mcg
Vitamins (water soluble)
Vitamin C	90 mg
Vitamin B1	1.2 mg
Vitamin B2	1.3 mg
Vitamin B3	16 mg
Vitamin B4	500 mg
Vitamin B5	5 mg
Vitamin B6	1. 3 mg
Vitamin B9	400 mcg
Vitamin B12	2.4 mcg
Amino acids
tryptophan	0.8 g
Threonine	2.4 g
Isoleucine	2 g
Leucine	4.6 g
Lysine	4.1 g
Methionine	1.8 g
cystine	1.8 g
Phenylalanine	4.4 g
Tyrosine	4.4 g
Valine	2.5 g
Arginine	6.1 g
Histidine	2.1 g
Alanine	6.6 g
Aspartic	12.2 g
Glutamine	13.6 g
Glycine	3. 5 g
Proline	4.5 g
Serene	8.3 g

Is quinoa low carb (or keto friendly)? – Drink-Drink

Many people who are trying to lose weight or cope with chronic diseases decide to limit their carbohydrate intake.1, 2, 3, 4).

Although grains are generally banned on low-carb and ketogenic diets due to their high carbohydrate content, quinoa is often considered a health food. So you might wonder if he’s following any of these diets.

Technically a pseudocereal, quinoa ( Chenopodium quinoa ) is nutritionally considered a whole grain. A diet rich in whole grains is associated with a reduced risk of disease and death.3, 5).

This grain is touted for its many health benefits and wide range of nutrients. It’s naturally gluten-free, comes in multiple colors, and is often eaten on its own or in salads, stews, and cereals (5, 6).

This article explains whether quinoa is low carb or keto friendly.

How many carbohydrates are in quinoa?

Quinoa is considered a fairly high carbohydrate food, containing 21.2 grams in a cooked 3.5 ounce (100 grams) serving. This gives it about the same amount of carbs as millet (5, 6, 7, 8).

Depending on the type of low-carb diet you’re on, one serving of quinoa may exceed your daily carbohydrate requirement.

Net Carbs

Since your body does not fully digest carbohydrates from dietary fiber, subtracting total fiber from total carbohydrates in food will tell you how much carbohydrate your body is breaking down.

This number is called net carbohydrates.

Since 3.5 oz (100 g) of cooked quinoa contains 2.6 g of fiber, this serving contains approximately 18.6 g of net carbs (6).

Although this number is lower than total carbs, keep in mind that it is still significantly more than the 13 grams of net carbs in one slice of whole grain bread, a food that is usually off limits on low-carbohydrate diets (9).

summary

Just 3.5 ounces (100 grams) of cooked quinoa provides approximately 21.2 grams of total carbs or 18.6 grams of net carbs, making it a fairly high-carbohydrate food.

Can I eat quinoa on a low carb or keto diet?

Many people choose to eat quinoa on a low-carb or keto diet due to its rich nutrient profile.5).

However, portion size is key. If you plan to include this grain in your keto or low carb diet, you should do it very infrequently and not in full-size portions.

For example, on a strict keto diet that limits carbohydrate intake to 20 grams per day, one full serving of 3.5 ounces (100 grams) of quinoa exceeds the carbohydrate allowance because it contains more than 21 grams of carbohydrates.4, 6, 10) .

Even on a more relaxed keto diet that allows up to 50 grams per day, you still need to carefully limit all other carbohydrates and stick to higher protein and fat foods for the rest of the day (4, 6, 10).

While some low-carb diets are less restrictive and allow you to consume more carbohydrates, you should only eat very small portions of quinoa on a low-carb or keto diet—if you eat at all.

For example, you can sprinkle salad or stew with a spoon. That way, you can still enjoy quinoa’s signature crunch and nuttiness without going over your carb limit.

Preparation Matters

How you cook quinoa affects overall nutrient content, making it especially important to limit—or eliminate—on low-carb diets, including keto.

For example, quinoa cooked with sauces or dressings contains more carbohydrates than regular quinoa. Other meals, such as starchy vegetables and high-carb fruits, also increase the carbohydrate content of the food.

If you plan on eating a small amount of quinoa on a low-carb diet, be sure to cook it plain and count the rest of the carbohydrates in your meal.

SUMMARY

Quinoa is only suitable for low-carb and keto diets in very modest amounts. If you choose to eat it, consider it a side dish rather than a standalone meal, and be sure to avoid full-sized portions.

Low Carb and Keto Carb Amounts

In general, low carb diets are lower in carbs and higher in protein and fat than the typical Western diet.3).

These eating patterns promote low-carbohydrate meats, nuts, fish, and vegetables while limiting high-carbohydrate foods such as pastries, desserts, and certain fruits and cereals. Thus, if you follow a strict low-carb diet, quinoa is automatically excluded from consumption.

A typical low-carb diet limits carbohydrate intake to 50–130 grams per day, which is higher than the amount allowed on a keto diet.4).

The keto diet is more strict.

The ketogenic diet is a type of low-carb diet that is moderate in protein and very high in fat.

It’s designed to help you achieve ketosis, a metabolic state in which your body burns fat instead of carbohydrates as its main source of energy (4, 10).