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Nutritional Facts: Cozy Quinoa Casserole 7points

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 large (150g)
onions
1 tablespoon (14g)
olive oil
5 (100g)
cremini mushrooms
2 (6g)
garlic cloves
1/2 cup (70g)
acorn squash
1 lb (454g)
ground turkey
1 1/2 teaspoons (2g)
poultry seasoning
1 teaspoon (6g)
sea salt
1/4 teaspoon (1g)
ground black pepper
1 1/2 cups (360g)
low sodium chicken broth
1 cup (170g)
quinoa
1/4 cup (15g)
fresh parsley
6 ounces (170g)
reduced-fat monterey jack cheese
Total 1 serving
Alanine (g) 0.0 0.0 0.2 0.0 0.0 5.6 n/a 0.0 0.0 n/a 1.0 0.0 1.1 8 1
Alcohol (g) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Arginine (g) 0.2 0.0 0.1 0.0 0.0 6.5 n/a 0.0 0.0 n/a 1.9 0.0 1.4 10 2
Ash (g) 0.5 0.0 1.0 0.1 0.6 4.5 0.1 6.0 0.0 0.7 4.0 0.3 6.2 24 4
Aspartic acid (g) 0.1 0.0 0.2 0.0 0.1 8.6 n/a 0.0 0.0 n/a 1.9 0.0 2.5 13 2
Beta-sitosterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 34.5 0.1 18.0 10.9 23.1 86.3 22.4 1.4 2.5 14.4 79.9 20.7 707.2 1,021 170
Calories 60.0 119.3 22.0 8.9 28.0 671.9 6.9 0.0 1.4 57.6 625.6 5.4 294.8 1,902 317
Calories (kj) 249.0 499.4 94.0 37.4 116.9 2,805.7 28.9 0.0 6.0 241.2 2,616.3 22.7 1,233.7 7,951 1,325
Campesterol n/a n/a 2.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 2 0
Carbohydrates (g) 14.0 0.0 4.3 2.0 7.3 0.0 1.5 0.0 0.4 4.3 109.1 0.9 3.3 147 25
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 313.3 0.0 0.0 0.0 0.0 0.0 0.0 35.8 349 58
Copper (mg) 0.1 0.0 0.5 0.0 0.0 0.4 0.0 0.0 0.0 0.2 1.0 0.0 0.0 2 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 0.9 n/a 0.0 0.0 n/a 0.3 0.0 0.2 2 0
Dietary Fiber (g) 2.6 0.0 0.6 0.1 1.1 0.0 0.3 0.0 0.1 0.0 11.9 0.5 0.0 17 3
Folate (mcg) 28.5 0.0 25.0 0.2 11.9 31.8 3.1 0.0 0.1 0.0 312.8 22.8 18.7 455 76
Folate, DFE (mcg) 28.5 0.0 25.0 0.2 11.9 31.8 3.1 0.0 0.1 0.0 312.8 22.8 18.7 455 76
Folate, food (mcg) 28.5 0.0 25.0 0.2 11.9 31.8 3.1 0.0 0.1 0.0 312.8 22.8 18.7 455 76
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 0.0 0.0 0 0
Fructose (g) 1.9 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 2 0
Galactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 3.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 3 0
Glutamic acid (g) 0.4 0.0 0.4 0.0 0.1 14.3 n/a 0.0 0.0 n/a 3.2 0.0 9.3 28 5
Glycine (g) 0.0 0.0 0.1 0.0 0.0 4.9 n/a 0.0 0.0 n/a 1.2 0.0 0.7 7 1
Histidine (g) 0.0 0.0 0.1 0.0 0.0 2.6 n/a 0.0 0.0 n/a 0.7 0.0 1.3 5 1
Hydroxyproline n/a n/a n/a n/a n/a 0.7 n/a n/a 0.0 n/a n/a n/a n/a 1 0
Iron (mg) 0.3 0.1 0.4 0.1 0.5 4.9 0.8 0.0 0.1 0.8 7.8 0.9 0.7 17 3
Isoleucine (g) 0.0 0.0 0.1 0.0 0.0 4.0 n/a 0.0 0.0 n/a 0.9 0.0 2.4 7 1
Lactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 0.2 0.0 0.0 7.4 n/a 0.0 0.0 n/a 1.4 0.0 3.7 13 2
Lysine (g) 0.1 0.0 0.3 0.0 0.0 8.0 n/a 0.0 0.0 n/a 1.3 0.0 3.2 13 2
Magnesium (mg) 15.0 0.0 9.0 1.5 22.4 104.4 5.0 0.1 1.0 3.6 334.9 7.5 27.3 532 89
Maltose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.2 0.0 0.1 0.1 0.1 0.0 0.2 0.0 0.1 n/a 3.5 0.0 0.0 4 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 2.6 n/a 0.0 0.0 n/a 0.5 0.0 1.0 4 1
Monounsaturated Fat (g) 0.0 9.8 0.0 0.0 0.0 12.0 0.0 0.0 0.0 1.0 2.7 0.0 3.5 29 5
Niacin (mg) 0.2 0.0 3.8 0.0 0.5 30.6 0.1 0.0 0.0 4.9 2.6 0.2 0.1 43 7
Pantothenic acid (mg) 0.2 0.0 1.5 0.0 0.3 4.5 n/a 0.0 0.0 n/a 1.3 0.1 0.3 8 1
Phenylalanine (g) 0.0 0.0 0.1 0.0 0.0 3.5 n/a 0.0 0.0 n/a 1.0 0.0 2.0 7 1
Phosphorus (mg) 43.5 0.0 120.0 9.2 25.2 908.0 3.8 0.0 0.9 108.0 776.9 8.7 824.7 2,829 471
Phytosterols (mg) 22.5 29.8 n/a n/a n/a n/a 2.2 0.0 0.5 n/a n/a 0.8 n/a 56 9
Polyunsaturated Fat (g) 0.0 1.4 0.0 0.0 0.0 10.0 0.0 0.0 0.0 0.5 5.6 0.0 0.4 18 3
Potassium (mg) 219.0 0.1 448.0 24.1 242.9 1,076.0 15.4 0.5 7.6 309.6 957.1 83.1 112.5 3,496 583
Proline (g) 0.0 0.0 0.2 0.0 0.0 3.9 n/a 0.0 0.0 n/a 1.3 0.0 4.3 10 2
Protein (g) 1.7 0.0 2.5 0.4 0.6 89.3 0.2 0.0 0.1 7.2 24.0 0.4 41.5 168 28
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 90.8 0.0 0.0 0.0 0.0 0.0 0.0 102.2 193 32
Riboflavin (mg) 0.0 0.0 0.5 0.0 0.0 0.7 0.0 0.0 0.0 0.1 0.5 0.0 0.4 2 0
Saturated Fat (g) 0.1 1.9 0.0 0.0 0.0 9.2 0.1 0.0 0.0 0.6 1.2 0.0 7.4 20 3
Selenium (mcg) 0.8 0.0 26.0 0.9 0.4 99.4 0.2 0.0 0.0 0.0 14.5 0.0 24.7 167 28
Serine (g) 0.0 0.0 0.1 0.0 0.0 3.8 n/a 0.0 0.0 n/a 1.0 0.0 2.2 7 1
Sodium (mg) 6.0 0.3 6.0 1.0 2.1 263.3 0.6 2,325.5 0.1 108.0 8.5 8.4 1,042.8 3,773 629
Starch (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 88.8 n/a n/a 89 15
Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 1.5 n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 1 0
Sugar (g) 6.4 0.0 1.7 0.1 n/a 0.0 0.1 0.0 0.0 0.5 n/a 0.1 0.9 10 2
Theobromine (mg) 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.1 0.0 0.1 0.0 0.1 0.3 0.0 0.0 0.0 0.0 0.6 0.0 0.0 1 0
Threonine (g) 0.0 0.0 0.1 0.0 0.0 4.1 n/a 0.0 0.0 n/a 0.7 0.0 1.4 6 1
Tocopherol, alpha (mg) 0.0 1.9 0.0 0.0 n/a 0.4 0.0 0.0 0.0 0.0 4.1 0.1 0.1 7 1
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.1 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a 0.6 0.0 n/a 1 0
Tocopherol, gamma (mg) 0.0 0.1 0.0 n/a n/a 0.5 n/a n/a 0.0 n/a 7.7 0.1 n/a 8 1
Total Fat (g) 0.2 13.5 0.1 0.0 0.1 34.8 0.2 0.0 0.0 2.2 10.3 0.1 11.9 73 12
Trans-monoenoic Fat n/a n/a n/a n/a n/a 0.4 n/a n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a 0.5 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.1 0.0 0.0 1.0 n/a 0.0 0.0 n/a 0.3 0.0 0.5 2 0
Tyrosine (g) 0.0 0.0 0.1 0.0 0.0 3.2 n/a 0.0 0.0 n/a 0.5 0.0 1.8 6 1
Valine (g) 0.0 0.0 0.1 0.0 0.0 4.1 n/a 0.0 0.0 n/a 1.0 0.0 2.5 8 1
Vitamin A, IU (IU) 3.0 0.0 0.0 0.5 256.9 299.6 59.2 0.0 3.1 0.0 23.8 1,263.6 352.7 2,263 377
Vitamin A, RAE (mcg) 0.0 0.0 n/a 0.0 12.6 90.8 3.0 0.0 0.2 0.0 1.7 63.2 102.2 274 46
Vitamin B-12 (mcg) 0.0 0.0 0.1 0.0 0.0 4.5 0.0 0.0 0.0 0.4 0.0 0.0 0.8 6 1
Vitamin B-6 (mg) 0.2 0.0 0.1 0.1 0.1 2.6 0.0 0.0 0.0 0.0 0.8 0.0 0.1 4 1
Vitamin C (mg) 11.1 0.0 0.0 1.9 7.7 0.0 0.3 0.0 0.0 0.0 n/a 20.0 0.0 41 7
Vitamin D (IU) 0.0 0.0 3.0 0.0 0.0 63.6 0.0 0.0 0.0 0.0 0.0 0.0 8.5 75 13
Water (g) 133.7 0.0 92.1 3.5 61.4 328.5 0.2 0.0 0.1 345.6 22.6 13.2 107.5 1,108 185
Zinc (mg) 0.3 0.0 1.1 0.1 0.1 10.7 0.1 0.0 0.0 0.4 5.3 0.2 3.1 21 4

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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