Quinoa
A complete protein with fiber that softens the glucose response.
FatTonic Facts
Quinoa · per serving 1 cup cooked (185g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 18 | −39.6 |
| Sugar (g) | 2 | −1.6 |
| Processing | minimal | −8.0 |
| Fiber (g) | 5 | +8.0 |
| Protein (g) | 8 | +5.6 |
| Glycemic index | 53 | |
| Carbs (g) | 39 | |
| Fat (g) | 4 |
Score model v1
Nutrients: USDA FoodData Central, record 168917 (Quinoa, cooked), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 185 g): carbs 21.3, sugar 0.9, fiber 2.8, protein 4.4, fat 1.9 g.
What this means for fat-burning
Why this score: glycemic load 18 set it, −39.6 points. Source: USDA FoodData Central, FDC 168917.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Quinoa scores 64, rated Good. It scores higher than 38% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does quinoa spike insulin?
Glycemic load 18 for 1 cup cooked (185g); FatTonic Score 64/100 — it supports fat-burning.
Is quinoa good for fat loss?
Good (64/100): quinoa supports fat-burning.