Is quinoa gluten free?

Sources disagree. The publishers we cite give different answers for quinoa; both sides are shown below, in their own words. Packaged foods differ, so check the label of the product you buy.

What the sources tell us

The Celiac Disease Foundation and the Gluten Intolerance Group list quinoa with other naturally gluten-free grains and flours, and NIDDK names quinoa among the gluten-free foods whose flour is safe to eat.[3][2][4]

Botanically it is not a cereal grain. The Gluten Intolerance Group calls quinoa a pseudocereal, related to spinach and native to South America, and the National Celiac Association explains that pseudo-grains such as quinoa fall outside the grass family and are gluten free.[5][6]

Where the sources differ is how to buy it. The National Celiac Association says quinoa, quinoa flakes, quinoa pasta and any processed food that contains quinoa should be labeled gluten free, because these foods are easily contaminated by gluten-containing grains in the field and during transport, milling and packaging.[7]

It cites a study in which 32% of gluten-free grain samples not labeled gluten-free had mean gluten levels at or above 20 ppm. Its only exceptions to the labeling advice are plain rice and plain wild rice.[7]

Some reactions to quinoa have nothing to do with gluten. The association notes that the seed carries a bitter natural coating called saponin that may cause stomach aches, and it recommends rinsing and draining raw quinoa before cooking. The Gluten Intolerance Group gives the same rinsing tip.[7][5]

The GFCO list includes Red quinoa from Riviana.[1]

Where the sources disagree

Depends on the product

"Quinoa, quinoa flakes, quinoa pasta and any processed food that contains quinoa should be labeled gluten free."

National Celiac Association · Depends · nationalceliac.org/celiac-disease-questions/quinoa · fetched 2026-10-23

Naturally gluten-free

"The following grains, legumes, seeds, and other starchy foods are naturally gluten-free: ... Quinoa"

Celiac Disease Foundation · Naturally gluten-free · celiac.org/gluten-free-living/gluten-free-foods · fetched 2026-10-23

"Flour made from gluten-free foods, such as potatoes, rice, corn, soy, nuts, cassava, amaranth, quinoa, buckwheat, or beans are safe to eat."

NIDDK (National Institutes of Health) · Naturally gluten-free · www.niddk.nih.gov/health-information/digestive-diseases/celiac-disease/eating-diet-nutrition · fetched 2026-10-23

"Choose naturally gluten-free grains and flours, including rice, corn, soy, potato, tapioca, sorghum, quinoa"

Gluten Intolerance Group · Naturally gluten-free · gluten.org/2019/10/14/getting-started-on-a-gluten-free-diet · fetched 2026-10-23

"a list of gluten-free grains that can be eaten whole or milled ... Quinoa Technically a grass, quinoa is related to spinach"

Gluten Intolerance Group · Naturally gluten-free · gluten.org/2019/10/17/gluten-free-grains · fetched 2026-10-23

"Pseudo-grains or “pseudocereals” fall outside of the grass family: amaranth, buckwheat, quinoa. These pseudo-grains are gluten free"

National Celiac Association · Naturally gluten-free · nationalceliac.org/celiac-disease-questions/pseudo-grains · fetched 2026-10-23

Certified gluten-free alternatives

Products on the Gluten-Free Certification Organization (GFCO) list. Each links to its GFCO listing. A product counts as certified only when its package also carries the GFCO mark.

Red quinoa (Riviana)

GFCO certified GFCO listing

Sources