Grain

How much fiber is in quinoa?

Quinoa has 2.6 g of fiber per 1/2 cup cooked (93 g). That is 9% of the daily value and a moderate amount for a grain.

2.6g

per 1/2 cup cooked

2.8g

per 100 g

daily value

#21of 41

grains

Soluble vs insoluble

Soluble 0.6g 23% Insoluble 2g 77%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About quinoa and fiber

A half cup of cooked quinoa provides 2.6 grams of fiber, more than the same amount of brown rice. It is a seed cooked like a grain and is low FODMAP.

Counts toward plant diversityLow FODMAP at this serving

How quinoa compares to other grains

Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.

Food	Serving	Fiber	Per 100 g	% DV
Spelt Sourdough	1 slice	2.8 g	5.6 g	10%
Whole Wheat Crackers	6 crackers	2.8 g	10 g	10%
Amaranth	1/2 cup cooked	2.6 g	2.1 g	9%
Quinoa	1/2 cup cooked	2.6 g	2.8 g	9%
Buckwheat	1/2 cup cooked	2.3 g	2.7 g	8%
Couscous	1 cup cooked	2.2 g	1.4 g	8%
Pasta	1 cup cooked	2.2 g	1.8 g	8%

All 41 grains ranked by fiber

Servings to reach a daily goal

10×

servings of quinoa to reach 25 g, the adequate intake for adult women

15×

servings of quinoa to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for quinoa

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Quinoa, cooked	2.8 g	–	–
Quinoa, uncooked	7 g	–	–
Quinoa, fat added	2.7 g	–	–
Quinoa, no added fat	2.8 g	–	–
Quinoa, NS as to fat	2.7 g	–	–

Frequently asked questions

How much fiber is in quinoa?

1/2 cup cooked of quinoa, about 93 grams, contains 2.6 grams of dietary fiber. That is 2.8 grams of fiber per 100 grams and 9% of the 28 gram daily value.

Is quinoa high in fiber?

Not especially. Quinoa has 2.6 g per serving, which ranks 21 of 41 grains in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in quinoa soluble or insoluble?

About 23% of the fiber in quinoa is soluble (0.6 g) and 77% is insoluble (2 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of quinoa would reach a daily fiber goal?

It would take about 10 servings to reach 25 g (the adequate intake for adult women) and 15 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.