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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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