Fiber content
A 1 cup, cooked serving of quinoa, no added fat contains 4.8 g of dietary fiber - a moderate source of fiber, about 17% of a 28 g daily target.
Total fiber is measured. The split between soluble and insoluble is a category-based estimate, so read it for the shape of the food rather than the decimal.
| Serving | 1 cup, cooked |
|---|---|
| Total fiber | 4.8 g |
| Soluble fiber (estimated) | about 0.8 g |
| Insoluble fiber (estimated) | about 4 g |
| Share of 28 g daily target | 17% |
| Category | Grains |
| Food type | Whole food |
Quinoa, no Added Fat delivers 4.8 grams of dietary fiber in a typical 1 cup, cooked serving, which makes it a moderate source of fiber. That covers roughly 17% of a 28 gram daily reference intake, so it adds gently toward your fiber goal for the day.
Of that total, an estimated 0.8 g is soluble fiber (which forms a gel in the gut and helps with cholesterol and blood-sugar) and an estimated 4 g is insoluble fiber (which adds bulk and supports regularity).
USDA FoodData Central FNDDS 2021-2023; FDC ID 2708400; total dietary fiber nutrient 1079. Total fiber is from USDA FNDDS; soluble and insoluble grams are category-based estimates, not lab-measured values.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
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Questions
Quinoa, no Added Fat has 4.8 g of dietary fiber per 1 cup, cooked, which covers about 17% of a 28 g daily reference intake.
Moderately. Quinoa, no Added Fat provides 4.8 g of fiber per 1 cup, cooked, a moderate source of fiber. Foods with 5 g or more per serving are generally considered high in fiber.
Of the 4.8 g of total fiber in 1 cup, cooked of quinoa, no added fat, an estimated 0.8 g is soluble fiber and an estimated 4 g is insoluble fiber. Total fiber is measured; the split is a category-based estimate.
At 4.8 g per 1 cup, cooked, it would take about 6 servings of quinoa, no added fat to reach a 28 g daily fiber target. In practice, most people combine several fiber sources across the day.
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