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    Nutritional Facts: A Quinoa Pilaf That You'll Love

    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)
    vegetable oil
    1 (110g)
    onions
    1 large (72g)
    carrots
    1/2 teaspoon (1g)
    dried oregano
    1 cup (170g)
    quinoa
    1 1/4 cups (305g)
    chicken broth
    1/4 teaspoon (2g)
    salt
    1/2 cup (67g)
    frozen peas
    1 tablespoon (15g)
    lemon juice
    1/4 teaspoon (1g)
    black pepper
    Total 1 serving
    Alanine (g) 0.0 0.0 0.1 0.0 1.0 n/a 0.0 0.2 n/a 0.0 1 0
    Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.0 0.1 0.1 0.0 1.9 n/a 0.0 0.3 n/a 0.0 2 1
    Ash (g) 0.0 0.4 0.7 0.0 4.0 3.1 1.5 0.5 0.0 0.0 10 3
    Aspartic acid (g) 0.0 0.1 0.1 0.0 1.9 n/a 0.0 0.3 n/a 0.0 2 1
    Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 0.0 25.3 23.8 8.0 79.9 12.2 0.4 14.7 0.9 2.5 168 42
    Calories 120.2 44.0 29.5 1.3 625.6 48.8 0.0 51.6 3.4 1.4 926 231
    Calories (kj) 503.1 182.6 124.6 5.5 2,616.3 204.4 0.0 215.7 13.9 6.0 3,872 968
    Carbohydrates (g) 0.0 10.3 6.9 0.3 109.1 1.2 0.0 9.1 1.1 0.4 138 35
    Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Copper (mg) 0.0 0.0 0.0 0.0 1.0 0.2 0.0 0.1 0.0 0.0 1 0
    Cystine (g) 0.0 0.0 0.1 0.0 0.3 n/a 0.0 0.0 n/a 0.0 0 0
    Dietary Fiber (g) 0.0 1.9 2.0 0.2 11.9 0.0 0.0 3.0 0.0 0.1 19 5
    Folate (mcg) 0.0 20.9 13.7 1.2 312.8 6.1 0.0 35.5 3.1 0.1 393 98
    Folate, DFE (mcg) 0.0 20.9 13.7 1.2 312.8 6.1 0.0 35.5 3.1 0.1 393 98
    Folate, food (mcg) 0.0 20.9 13.7 1.2 312.8 6.1 0.0 35.5 3.1 0.1 393 98
    Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Fructose n/a 1.4 0.4 0.0 n/a n/a n/a 0.2 0.2 0.0 2 1
    Galactose n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
    Glucose (dextrose) n/a 2.2 0.4 0.0 n/a n/a n/a 0.1 0.2 0.0 3 1
    Glutamic acid (g) 0.0 0.3 0.3 0.0 3.2 n/a 0.0 0.5 n/a 0.0 4 1
    Glycine (g) 0.0 0.0 0.0 0.0 1.2 n/a 0.0 0.1 n/a 0.0 1 0
    Histidine (g) 0.0 0.0 0.0 0.0 0.7 n/a 0.0 0.1 n/a 0.0 1 0
    Hydroxyproline n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 0 0
    Iron (mg) 0.0 0.2 0.2 0.2 7.8 0.6 0.0 1.0 0.0 0.1 10 3
    Isoleucine (g) 0.0 0.0 0.1 0.0 0.9 n/a 0.0 0.1 n/a 0.0 1 0
    Lactose n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
    Leucine (g) 0.0 0.0 0.1 0.0 1.4 n/a 0.0 0.2 n/a 0.0 2 0
    Lysine (g) 0.0 0.0 0.1 0.0 1.3 n/a 0.0 0.2 n/a 0.0 2 0
    Magnesium (mg) 0.0 11.0 8.6 1.4 334.9 3.1 0.0 17.4 0.9 1.0 378 95
    Maltose n/a 0.0 0.0 0.0 n/a n/a n/a 0.1 0.0 0.0 0 0
    Manganese n/a 0.1 0.1 0.0 3.5 0.3 0.0 0.2 0.0 0.1 4 1
    Methionine (g) 0.0 0.0 0.0 0.0 0.5 n/a 0.0 0.1 n/a 0.0 1 0
    Monounsaturated Fat (g) 3.8 0.0 0.0 0.0 2.7 0.7 0.0 0.0 0.0 0.0 7 2
    Niacin (mg) 0.0 0.1 0.7 0.0 2.6 4.2 0.0 1.2 0.0 0.0 9 2
    Pantothenic acid (mg) 0.0 0.1 0.2 0.0 1.3 0.1 0.0 0.4 0.0 0.0 2 1
    Phenylalanine (g) 0.0 0.0 0.0 0.0 1.0 n/a 0.0 0.1 n/a 0.0 1 0
    Phosphorus (mg) 0.0 31.9 25.2 0.7 776.9 91.5 0.0 54.9 1.2 0.9 983 246
    Phytosterols (mg) 131.6 16.5 n/a 1.0 n/a n/a 0.0 n/a n/a 0.5 150 37
    Polyunsaturated Fat (g) 7.4 0.0 0.1 0.0 5.6 0.3 0.0 0.1 0.0 0.0 14 3
    Potassium (mg) 0.0 160.6 230.4 6.3 957.1 262.3 0.1 102.5 15.7 7.6 1,743 436
    Proline (g) 0.0 0.0 0.0 0.0 1.3 n/a 0.0 0.1 n/a 0.0 1 0
    Protein (g) 0.0 1.2 0.7 0.0 24.0 6.2 0.0 3.5 0.1 0.1 36 9
    Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Riboflavin (mg) 0.0 0.0 0.0 0.0 0.5 0.1 0.0 0.1 0.0 0.0 1 0
    Saturated Fat (g) 1.8 0.0 0.0 0.0 1.2 0.5 0.0 0.0 0.0 0.0 4 1
    Selenium (mcg) 0.0 0.6 0.1 0.0 14.5 0.0 0.0 1.3 0.0 0.0 16 4
    Serine (g) 0.0 0.0 0.0 0.0 1.0 n/a 0.0 0.1 n/a 0.0 1 0
    Sodium (mg) 0.0 4.4 49.7 0.1 8.5 933.3 581.4 72.4 0.2 0.1 1,650 413
    Starch n/a 0.0 1.0 n/a 88.8 n/a n/a 2.8 0.0 n/a 93 23
    Sucrose n/a 1.1 2.6 0.0 n/a n/a n/a 3.1 0.1 0.0 7 2
    Sugar (g) 0.0 4.7 3.4 0.0 n/a 0.9 0.0 3.4 0.4 0.0 13 3
    Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.0 0.1 0.0 0.0 0.6 0.0 0.0 0.2 0.0 0.0 1 0
    Threonine (g) 0.0 0.0 0.1 0.0 0.7 n/a 0.0 0.1 n/a 0.0 1 0
    Tocopherol, alpha (mg) 1.9 0.0 0.5 0.1 4.1 0.1 0.0 0.0 0.0 0.0 7 2
    Tocopherol, beta n/a 0.0 0.0 0.0 0.1 n/a n/a 0.0 n/a 0.0 0 0
    Tocopherol, delta n/a 0.0 0.0 0.0 0.6 n/a n/a 0.0 n/a 0.0 1 0
    Tocopherol, gamma n/a 0.0 0.0 0.1 7.7 n/a n/a 0.5 n/a 0.0 8 2
    Total Fat (g) 13.6 0.1 0.2 0.0 10.3 1.7 0.0 0.3 0.0 0.0 26 7
    Trans-monoenoic Fat (g) 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0 0
    TransFatty acids (g) 0.0 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0 0
    Tryptophan (g) 0.0 0.0 0.0 0.0 0.3 n/a 0.0 0.0 n/a 0.0 0 0
    Tyrosine (g) 0.0 0.0 0.0 0.0 0.5 n/a 0.0 0.1 n/a 0.0 1 0
    Valine (g) 0.0 0.0 0.0 0.0 1.0 n/a 0.0 0.2 n/a 0.0 1 0
    Vitamin A, IU (IU) 0.0 2.2 12,028.3 8.5 23.8 0.0 0.0 1,378.9 0.9 3.1 13,446 3,361
    Vitamin A, RAE (mcg) 0.0 0.0 601.2 0.4 1.7 0.0 0.0 69.0 0.0 0.2 672 168
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.0 0.1 0.1 0.0 0.8 0.0 0.0 0.1 0.0 0.0 1 0
    Vitamin C (mg) 0.0 8.1 4.2 0.0 n/a 0.0 0.0 12.1 5.9 0.0 30 8
    Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Water (g) 0.0 98.0 63.6 0.0 22.6 292.6 0.0 53.6 14.1 0.1 545 136
    Zinc (mg) 0.0 0.2 0.2 0.0 5.3 0.3 0.0 0.5 0.0 0.0 7 2

    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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