Any food with a score of 55 or less falls in the low-glycemic range, 56 to 69 puts it in the moderate-glycemic category, and 70 or above represents a high-glycemic item. Quinoa has a glycemic index score of 53, based on a 150-gram serving, or a little less than 1 cup of cooked quinoa. This serving size contains 32 grams of total carbohydrates, including 1 gram of sugar. Most of these carbs come from complex carbohydrates, like starch.