Is Quinoa Gluten Free?

Why quinoa is gluten free

Quinoa (Chenopodium quinoa) is a pseudocereal — botanically a seed, related to spinach and beets, not the grass family that includes gluten-containing grains. It contains no gluten, gliadin, secalin, or hordein.

Cross-contamination risk

Like oats, quinoa is sometimes grown, transported, or packaged in facilities that handle wheat. A 2014 study found measurable gluten in approximately 30% of “natural” (uncertified) quinoa samples from bulk bins and budget brands. Certified GF quinoa is tested at under 20 ppm and is the safe choice for celiacs.

Top certified GF quinoa brands

• Ancient Harvest (GFCO certified)
• Bob’s Red Mill (GFCO certified)
• Lundberg Family Farms (certified, dedicated facility)
• Eden Foods
• Trader Joe’s Organic Quinoa (GFCO certified)
• Costco Kirkland Organic Quinoa (GFCO certified)

The quinoa-celiac reaction question

A small 2012 study at Columbia University tested 15 varieties of quinoa and found that 4 contained prolamins (gluten-like proteins) that mildly activated celiac immune cells in vitro. Most celiacs tolerate quinoa fine in real-world studies, but if you have ongoing symptoms despite a strict GF diet and eat quinoa regularly, try a 30-day elimination.

How to cook quinoa

1. Rinse in a fine-mesh sieve under cold water for 30 seconds to remove the bitter saponin coating.
2. 1 cup quinoa to 2 cups water/broth.
3. Bring to a boil, reduce to simmer, cover for 15 minutes.
4. Off heat, let stand covered 5 more minutes. Fluff with a fork.