Quinoa (Black, Cooked)
Grains · Other Grains
Black quinoa is low FODMAP at 192 g cooked, approximately one cup. The Monash app also explicitly includes 500 g in its low FODMAP range. This large comparison weight is not advice to eat that quantity at a sitting.
Serving sizes for quinoa (black, cooked)
The 192 g quantity is the weight after hydration and cooking. It does not equal an uncooked cup, and no dry-to-cooked yield was verified in this check. Quinoa flour and flakes are different preparations.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup cooked | 192 g | GOS 0.04 g | |
| 500 g portion | 500 g | GOS 0.1 g |
Breakdown for 1 cup
Is quinoa (black, cooked) low FODMAP?
The named black-quinoa portion displays six green FODMAP indicators, with no amber or red serving shown. Red quinoa has a different larger-portion pattern, even though its green cooked reference is similar. Check the variety rather than treating colour-labelled quinoa as one entry.
Quinoa (Black, Cooked) and IBS: what to know
If quinoa is part of your IBS eating plan, record whether you used plain black quinoa or a mixture. A tricolour bag combines varieties, and a prepared salad adds ingredients beyond the grain. The result for black quinoa alone cannot certify the whole recipe or predict personal tolerance.
Gut-friendly ways to eat quinoa (black, cooked)
Cook it according to the packet, then weigh the amount used in your bowl. Choose the dressing and accompaniments separately. In a batch recipe, keeping a note of the cooked quinoa added and the final number of portions makes the ingredient amount easier to understand.
Frequently asked questions
Can black-quinoa portions be copied to quinoa flour?
No. The inspected entry is cooked grain; flour has its own use and preparation-specific reference.
Is a tricolour quinoa packet the same tested food?
A blend is not identical to the black-quinoa entry. Check its ingredients and the relevant varieties.
Does a green app range mean a quinoa salad will suit everyone?
No. Other ingredients and individual response still need to be considered when choosing a finished salad.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Quinoa, black, cooked” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.