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Nutritional Facts: Wild Rice - Quinoa Pilaf

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 tablespoon (14g)
canola oil
1/3 cup (53g)
onions
1/3 cup (34g)
celery
1/4 cup (31g)
pistachio nuts
1 cup (170g)
quinoa
3 cups (0g)
vegetable broth
1 cup (164g)
cooked wild rice
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine n/a 0.0 0.0 0.3 1.0 n/a 0.4 n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
Arginine n/a 0.1 0.0 0.6 1.9 n/a 0.5 n/a 3 0
Ash (g) 0.0 0.2 0.3 0.9 4.0 n/a 0.7 n/a 6 1
Aspartic acid n/a 0.0 0.0 0.6 1.9 n/a 0.6 n/a 3 0
Beta-sitosterol (mg) 57.8 n/a n/a 60.9 n/a n/a n/a n/a 119 15
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
Calcium (mg) 0.0 12.3 13.5 32.3 79.9 n/a 4.9 n/a 143 18
Calories 123.8 21.3 5.4 172.8 625.6 n/a 165.6 n/a 1,115 139
Calories (kj) 517.9 88.4 22.5 723.2 2,616.3 n/a 693.7 n/a 4,662 583
Campesterol (mg) 33.7 n/a n/a 3.1 n/a n/a n/a n/a 37 5
Carbohydrates (g) 0.0 5.0 1.0 8.5 109.1 n/a 35.0 n/a 159 20
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Copper (mg) 0.0 0.0 0.0 0.4 1.0 n/a 0.2 n/a 2 0
Cystine n/a 0.0 0.0 0.1 0.3 n/a 0.1 n/a 1 0
Dietary Fiber (g) 0.0 0.9 0.5 3.2 11.9 n/a 3.0 n/a 19 2
Folate (mcg) 0.0 10.1 12.1 15.7 312.8 n/a 42.6 n/a 393 49
Folate, DFE (mcg) 0.0 10.1 12.1 15.7 312.8 n/a 42.6 n/a 393 49
Folate, food (mcg) 0.0 10.1 12.1 15.7 312.8 n/a 42.6 n/a 393 49
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Fructose n/a 0.7 0.2 0.1 n/a n/a 0.3 n/a 1 0
Galactose n/a 0.0 0.2 n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a 1.0 0.2 0.1 n/a n/a 0.3 n/a 2 0
Glutamic acid n/a 0.1 0.0 1.2 3.2 n/a 1.1 n/a 6 1
Glycine n/a 0.0 0.0 0.3 1.2 n/a 0.3 n/a 2 0
Histidine n/a 0.0 0.0 0.2 0.7 n/a 0.2 n/a 1 0
Iron (mg) 0.0 0.1 0.1 1.2 7.8 n/a 1.0 n/a 10 1
Isoleucine n/a 0.0 0.0 0.3 0.9 n/a 0.3 n/a 1 0
Lactose n/a 0.0 0.0 0.0 n/a n/a n/a n/a 0 0
Leucine n/a 0.0 0.0 0.5 1.4 n/a 0.5 n/a 2 0
Lysine n/a 0.0 0.0 0.4 1.3 n/a 0.3 n/a 2 0
Magnesium (mg) 0.0 5.3 3.7 37.2 334.9 n/a 52.5 n/a 434 54
Maltose n/a 0.0 0.0 0.1 n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.1 0.0 0.4 3.5 n/a 0.5 n/a 4 1
Methionine n/a 0.0 0.0 0.1 0.5 n/a 0.2 n/a 1 0
Monounsaturated Fat (g) 8.9 0.0 0.0 7.3 2.7 n/a 0.1 n/a 19 2
Niacin (mg) 0.0 0.1 0.1 0.4 2.6 n/a 2.1 n/a 5 1
Pantothenic acid (mg) 0.0 0.1 0.1 0.2 1.3 n/a 0.3 n/a 2 0
Phenylalanine n/a 0.0 0.0 0.3 1.0 n/a 0.3 n/a 2 0
Phosphorus (mg) 0.0 15.5 8.1 150.7 776.9 n/a 134.5 n/a 1,086 136
Phytosterols n/a 8.0 2.0 65.8 n/a n/a n/a n/a 76 9
Polyunsaturated Fat (g) 3.9 0.0 0.0 4.2 5.6 n/a 0.3 n/a 14 2
Potassium (mg) 0.0 77.8 87.4 315.2 957.1 n/a 165.6 n/a 1,603 200
Proline n/a 0.0 0.0 0.2 1.3 n/a 0.2 n/a 2 0
Protein (g) 0.0 0.6 0.2 6.2 24.0 n/a 6.5 n/a 38 5
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.5 n/a 0.1 n/a 1 0
Saturated Fat (g) 1.0 0.0 0.0 1.7 1.2 n/a 0.1 n/a 4 1
Selenium (mcg) 0.0 0.3 0.1 2.2 14.5 n/a 1.3 n/a 18 2
Serine n/a 0.0 0.0 0.4 1.0 n/a 0.3 n/a 2 0
Sodium (mg) 0.0 2.1 26.9 0.3 8.5 n/a 4.9 n/a 43 5
Starch n/a 0.0 0.0 0.5 88.8 n/a n/a n/a 89 11
Stigmasterol (mg) 0.4 n/a n/a 1.5 n/a n/a n/a n/a 2 0
Sucrose n/a 0.5 0.0 2.1 n/a n/a 0.5 n/a 3 0
Sugar (g) 0.0 2.3 0.6 2.4 n/a n/a 1.2 n/a 6 1
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.0 0.3 0.6 n/a 0.1 n/a 1 0
Threonine n/a 0.0 0.0 0.2 0.7 n/a 0.2 n/a 1 0
Tocopherol, alpha (mg) 2.4 0.0 0.1 0.7 4.1 n/a 0.4 n/a 8 1
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 0.1 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.1 0.0 0.0 0.2 0.6 n/a n/a n/a 1 0
Tocopherol, gamma (mg) 3.8 0.0 0.0 6.9 7.7 n/a n/a n/a 19 2
Total Fat (g) 14.0 0.1 0.1 14.0 10.3 n/a 0.6 n/a 39 5
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.1 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan n/a 0.0 0.0 0.1 0.3 n/a 0.1 n/a 0 0
Tyrosine n/a 0.0 0.0 0.1 0.5 n/a 0.3 n/a 1 0
Valine n/a 0.0 0.0 0.4 1.0 n/a 0.4 n/a 2 0
Vitamin A, IU (IU) 0.0 1.1 151.0 127.6 23.8 n/a 4.9 n/a 308 39
Vitamin A, RAE (mcg) 0.0 0.0 7.4 6.5 1.7 n/a 0.0 n/a 16 2
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Vitamin B-6 (mg) 0.0 0.1 0.0 0.5 0.8 n/a 0.2 n/a 2 0
Vitamin C (mg) 0.0 3.9 1.0 1.7 n/a n/a 0.0 n/a 7 1
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0 0
Water (g) 0.0 47.5 32.1 1.2 22.6 n/a 121.2 n/a 225 28
Zinc (mg) 0.0 0.1 0.0 0.7 5.3 n/a 2.2 n/a 8 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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