Quinoa
Complete protein, gluten-free, minerals.
- Category
- Grains
- Plate rating
- 93/100
- Glycemic index
- ≈53 · Low GI
- Pesticide residue
- Lower
What quinoa offers
- Complete plant protein
- Gluten-free grain alternative
- High in minerals (iron, magnesium)
- Fiber and protein
When to eat it
Lunch or dinner as rice substitute.
Tip
Rinse before cooking
Pairs well with
Roasted Vegetables · Chickpeas · Feta Cheese
Blood sugar
Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.
Pesticide residue & peeling
Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.
More grains
OatsBeta-glucan fiber (helps lower LDL cholesterol), sustained energy
Brown RiceFiber, manganese, sustained energy
Whole Wheat BreadFiber, B vitamins, sustained energy
White RiceEnergy, easy digestion, gluten-free
White BreadQuick energy, fortified vitamins
Sources
- Nutrient data: USDA FoodData Central (search “Quinoa”)
- Glycemic index: Glycemic Index Research and GI News (University of Sydney)
Last reviewed October 2026. How we rate foods.
General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.