1 cup (medium) of Quinoa Flour (120 g) has 444 calories. That works out to 370 calories per 100 g. It contains 81.6 g of carbs, 16.2 g of protein, 6.6 g of fat and 8.4 g of fiber. Its 0.7 mg of Copper covers 80% of the Daily Value. Its glycemic index is 40 (medium), so it raises blood sugar at a moderate pace.

What is Quinoa Flour?

Quinoa flour is made by grinding the seeds of quinoa, a crop long grown in the Andes of South America. It has a fine, soft texture and a gently earthy, nutty flavour. In its regions of origin, it is used in porridges and baked foods; elsewhere, including in English-speaking kitchens, it works well in pancakes, flatbreads, muffins and as part of a flour blend. Naturally gluten-free and a source of protein and fibre, it brings more substance than many refined flours; 100 grams provides 7 grams of fibre. Its distinctive flavour and lack of gluten can make baked goods dense, so combine it with other flours when you want a lighter result.

Quinoa Flour Nutrition Facts

Selected: 100 g

370

KCAL / 100G

Carbs

68g

· 25% DV

Protein

13.5g

· 27% DV

Fat

5.5g

· 7% DV

Fiber

· 25% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 72% · Protein 14% · Fat 14%

Quinoa Flour Vitamins & Minerals

Vitamins

0.36mg · 30% DV

0.49mg · 29% DV

Biotin

8µg · 27% DV

0.32mg · 25% DV

Minerals

Copper

1mg · 111% DV

Manganese

2mg · 87% DV

Phosphorus

457mg · 65% DV

Magnesium

197mg · 47% DV

How Nutritious Is Quinoa Flour?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

53/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Quinoa Flour Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Quinoa Flour

To burn the 370 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Quinoa Flour Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Quinoa Flour Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Quinoa Flour Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Quinoa Flour Fat Profile

SATURATED

0.6g

MONOUNSATURATED

1.4g

POLYUNSATURATED

2.7g

⚖️

Omega 6:3 ratio 16.7:1

Above the ideal 4:1 (16.7:1).

Compare Quinoa Flour

🌾vs🍚

Quinoa Flour vs Bulgur Pilaf250 kcal more per 100 g

→🌾vs🍝

Quinoa Flour vs Whole wheat pasta246 kcal more per 100 g

→🌾vs🥖

Quinoa Flour vs Breadstick40 kcal fewer per 100 g

→🌾vs🥯

Quinoa Flour vs Simit30 kcal more per 100 g

→

Foods Similar to Quinoa Flour

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Quinoa Flour

What is quinoa flour made from?

Quinoa flour is made by grinding quinoa seeds into a fine powder. Depending on the product, the seeds may be ground raw or toasted first, which can change the flour’s aroma and color.

Can quinoa flour replace all-purpose flour one to one?

No, quinoa flour usually cannot replace all-purpose flour cup for cup in every recipe. It has no gluten, so doughs and batters may bind and rise differently; start with a partial substitution and adjust the liquid or binder if needed.

Why does quinoa flour taste bitter?

Quinoa flour can taste bitter or earthy because of quinoa’s natural flavor, and residual saponins may contribute if the seeds were not rinsed well before milling. Lightly toasting the flour in a dry pan can mellow the flavor.

How do you make quinoa flour at home?

You can make quinoa flour by grinding dry quinoa seeds in a high-speed blender or grain mill, then sifting out any coarse pieces. If you rinse the seeds first, dry them completely before grinding so moisture does not interfere.

Can you use quinoa flour for pancakes?

Yes, quinoa flour works in pancakes and gives them a distinctive, slightly earthy flavor. The batter can be more fragile than a wheat-flour batter, so let each pancake cook through on the first side before flipping it.

Is it safe to eat quinoa flour raw?

It is better to cook quinoa flour rather than eat it raw. Flour is generally not a ready-to-eat ingredient, so bake or cook batters thoroughly, including the center of breads, cakes, and pancakes.

Should quinoa flour be toasted before baking?

No, toasting quinoa flour before baking is optional. A brief, gentle toast in a dry pan can soften its strong earthy flavor, but let the flour cool before adding it to a recipe and avoid browning it heavily.

How should quinoa flour be stored?

Store quinoa flour in an airtight container away from heat, light, and moisture. For longer storage, keep it refrigerated or frozen, and use a clean, dry spoon so moisture does not get into the container.

Why do baked goods made with quinoa flour turn out dense?

Baked goods can turn out dense when quinoa flour is used alone because it does not form the stretchy gluten network found in wheat flour. Pairing it with a suitable binder or another flour can improve structure, though the texture will still differ.

Can quinoa flour be used to thicken sauces?

Yes, quinoa flour can thicken sauces. First whisk it into a little cool liquid to make a smooth slurry, then stir that into the hot sauce and cook it until the flour no longer tastes raw.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026