Fiber content
A 1 cup cooked serving of quinoa contains 5.2 g of dietary fiber - a good source of fiber, about 19% 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 | 5.2 g |
| Soluble fiber (estimated) | about 0.9 g |
| Insoluble fiber (estimated) | about 4.3 g |
| Share of 28 g daily target | 19% |
| Category | Grains |
| Food type | Whole food |
Quinoa delivers 5.2 grams of dietary fiber in a typical 1 cup cooked serving, which makes it a good source of fiber. That covers roughly 19% of a 28 gram daily reference intake, so it can make a real dent in your fiber goal for the day.
Of that total, an estimated 0.9 g is soluble fiber (which forms a gel in the gut and helps with cholesterol and blood-sugar) and an estimated 4.3 g is insoluble fiber (which adds bulk and supports regularity).
USDA FoodData Central; total dietary fiber nutrient 1079. Soluble and insoluble grams are category-based estimates, not lab-measured values.
Soluble vs Insoluble Fiber: What Each One Actually Does · All fiber guides
You have the number. Adding Quinoa to the tracker is free - as is every one of the 961 foods here - but the tracker only keeps the last 14 days in view. Premium keeps every week of your log and turns that history into trends: your average fiber per logged day, the days you hit your goal, and how many of the 30 weekly plant groups you have actually eaten. Custom foods and JSON/CSV export are included.
Questions
Quinoa has 5.2 g of dietary fiber per 1 cup cooked, which covers about 19% of a 28 g daily reference intake.
Yes. Quinoa provides 5.2 g of fiber per 1 cup cooked, a good source of fiber.
Of the 5.2 g of total fiber in 1 cup cooked of quinoa, an estimated 0.9 g is soluble fiber and an estimated 4.3 g is insoluble fiber. Total fiber is measured; the split is a category-based estimate.
At 5.2 g per 1 cup cooked, it would take about 6 servings of quinoa to reach a 28 g daily fiber target. In practice, most people combine several fiber sources across the day.
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