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Nutritional Facts: Quinoa/Couscous Breakfast Cereal

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 1/2 cups (372g)
unsweetened apple juice
1 cup (237g)
water
1/2 cup (85g)
quinoa
2 tablespoons (20g)
raisins
2 tablespoons (0g)
dried cherries
1/4 teaspoon (1g)
cinnamon
1/4 teaspoon (1g)
allspice
1/2 cup (87g)
couscous
Total 1 serving
Alanine n/a n/a 0.5 0.0 n/a 0.0 n/a 0.3 1 0
Alcohol (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Arginine n/a n/a 0.9 0.1 n/a 0.0 n/a 0.4 1 1
Ash (g) 0.9 0.2 2.0 0.4 n/a 0.0 0.0 0.5 4 2
Aspartic acid n/a n/a 1.0 0.0 n/a 0.0 n/a 0.5 1 1
Caffeine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Calcium (mg) 29.8 7.1 40.0 9.9 n/a 6.5 3.3 20.8 117 59
Calories 171.1 0.0 312.8 59.2 n/a 1.6 1.3 325.2 871 436
Calories (kj) 710.5 0.0 1,308.2 247.9 n/a 6.8 5.5 1,360.6 3,639 1,820
Carbohydrates (g) 42.0 0.0 54.5 15.7 n/a 0.5 0.4 67.0 180 90
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Copper (mg) 0.0 0.0 0.5 0.1 n/a 0.0 0.0 0.2 1 0
Cystine n/a n/a 0.2 0.0 n/a 0.0 n/a 0.3 0 0
Dietary Fiber (g) 0.7 0.0 6.0 0.7 n/a 0.3 0.1 4.3 12 6
Folate (mcg) 0.0 0.0 156.4 1.0 n/a 0.0 0.2 17.3 175 87
Folate, DFE (mcg) 0.0 0.0 156.4 1.0 n/a 0.0 0.2 17.3 175 87
Folate, food (mcg) 0.0 0.0 156.4 1.0 n/a 0.0 0.2 17.3 175 87
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Fructose (g) 21.3 n/a n/a 5.9 n/a 0.0 n/a n/a 27 14
Galactose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Glucose (dextrose) (g) 9.8 n/a n/a 5.5 n/a 0.0 n/a n/a 15 8
Glutamic acid n/a n/a 1.6 0.0 n/a 0.0 n/a 4.0 6 3
Glycine n/a n/a 0.6 0.0 n/a 0.0 n/a 0.3 1 0
Histidine n/a n/a 0.3 0.0 n/a 0.0 n/a 0.2 1 0
Hydroxyproline n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Iron (mg) 0.4 0.0 3.9 0.4 n/a 0.1 0.0 0.9 6 3
Isoleucine n/a n/a 0.4 0.0 n/a 0.0 n/a 0.4 1 0
Lactose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Leucine n/a n/a 0.7 0.0 n/a 0.0 n/a 0.8 1 1
Lysine n/a n/a 0.7 0.0 n/a 0.0 n/a 0.2 1 0
Magnesium (mg) 18.6 2.4 167.5 6.3 n/a 0.4 0.7 38.1 234 117
Maltose (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a 0 0
Manganese (mg) 0.3 0.0 1.7 0.1 n/a 0.1 0.0 0.7 3 1
Methionine n/a n/a 0.3 0.0 n/a 0.0 n/a 0.2 0 0
Monounsaturated Fat (g) 0.0 0.0 1.4 0.0 n/a 0.0 0.0 0.1 1 1
Niacin (mg) 0.3 0.0 1.3 0.2 n/a 0.0 0.0 3.0 5 2
Pantothenic acid (mg) 0.2 0.0 0.7 0.0 n/a 0.0 n/a 1.1 2 1
Phenylalanine n/a n/a 0.5 0.0 n/a 0.0 n/a 0.5 1 1
Phosphorus (mg) 26.0 0.0 388.5 20.0 n/a 0.4 0.6 147.1 583 291
Phytosterols n/a n/a n/a n/a n/a 0.2 0.3 n/a 0 0
Polyunsaturated Fat (g) 0.1 0.0 2.8 0.0 n/a 0.0 0.0 0.2 3 2
Potassium (mg) 375.7 2.4 478.6 148.3 n/a 2.8 5.2 143.6 1,157 578
Proline n/a n/a 0.7 0.1 n/a 0.0 n/a 1.2 2 1
Protein (g) 0.4 0.0 12.0 0.6 n/a 0.0 0.0 11.0 24 12
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.1 0.0 0.3 0.0 n/a 0.0 0.0 0.1 0 0
Saturated Fat (g) 0.1 0.0 0.6 0.0 n/a 0.0 0.0 0.1 1 0
Selenium (mcg) 0.4 0.0 7.2 0.1 n/a 0.0 0.0 n/a 8 4
Serine n/a n/a 0.5 0.0 n/a 0.0 n/a 0.5 1 1
Sodium (mg) 14.9 7.1 4.3 2.2 n/a 0.1 0.4 8.7 38 19
Starch n/a n/a 44.4 0.5 n/a n/a n/a n/a 45 22
Sucrose (g) 4.7 n/a n/a 0.1 n/a 0.0 n/a n/a 5 2
Sugar (g) 35.8 0.0 n/a 11.7 n/a 0.0 n/a n/a 48 24
Theobromine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 n/a 0 0
Thiamin (mg) 0.1 0.0 0.3 0.0 n/a 0.0 0.0 0.1 1 0
Threonine n/a n/a 0.4 0.0 n/a 0.0 n/a 0.3 1 0
Tocopherol, alpha (mg) 0.0 0.0 2.1 0.0 n/a 0.0 n/a n/a 2 1
Tocopherol, beta n/a n/a 0.1 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a 0.3 0.0 n/a 0.0 n/a n/a 0 0
Tocopherol, gamma n/a n/a 3.9 0.0 n/a 0.1 n/a n/a 4 2
Total Fat (g) 0.5 0.0 5.2 0.1 n/a 0.0 0.0 0.6 6 3
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan n/a n/a 0.1 0.0 n/a 0.0 n/a 0.1 0 0
Tyrosine n/a n/a 0.2 0.0 n/a 0.0 n/a 0.3 1 0
Valine n/a n/a 0.5 0.0 n/a 0.0 n/a 0.5 1 0
Vitamin A, IU (IU) 3.7 0.0 11.9 0.0 n/a 1.9 2.7 0.0 20 10
Vitamin A, RAE (mcg) 0.0 0.0 0.9 0.0 n/a 0.1 0.1 0.0 1 1
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.1 0.0 0.4 0.0 n/a 0.0 0.0 0.1 1 0
Vitamin C (mg) 3.3 0.0 n/a 0.5 n/a 0.0 0.2 0.0 4 2
Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Water (g) 328.3 236.8 11.3 3.1 n/a 0.1 0.0 7.4 587 293
Zinc (mg) 0.1 0.0 2.6 0.0 n/a 0.0 0.0 0.7 3 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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