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Nutritional Facts: Quinoa-Couscous "risotto"

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)
olive oil
1/2 cup (80g)
red onions
1/4 cup (25g)
green onions
2 (6g)
garlic cloves
1/2 cup (85g)
quinoa
1/2 cup (87g)
israeli couscous
1 cup (248g)
orange juice
1 1/8 cups (270g)
low sodium chicken broth
1/2 teaspoon (1g)
ground ginger
1 teaspoon (2g)
ground cumin
1/4 cup (27g)
slivered almonds
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 0.5 0.3 0.0 n/a 0.0 n/a 0.3 n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.0 0.1 0.0 0.0 0.9 0.4 0.1 n/a 0.0 n/a 0.7 n/a 2 1
Ash (g) 0.0 0.3 0.2 0.1 2.0 0.5 1.0 0.5 0.0 0.2 0.8 n/a 6 1
Aspartic acid (g) 0.0 0.1 0.0 0.0 1.0 0.5 0.2 n/a 0.0 n/a 0.8 n/a 3 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 35.6 n/a 36 9
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 0.1 18.4 18.0 10.9 40.0 20.8 27.3 10.8 1.0 19.6 71.3 n/a 238 60
Calories 119.3 32.0 8.0 8.9 312.8 325.2 111.6 43.2 3.0 7.9 155.3 n/a 1,127 282
Calories (kj) 499.4 132.8 33.8 37.4 1,308.2 1,360.6 466.2 180.9 12.6 32.9 650.2 n/a 4,715 1,179
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.4 n/a 1 0
Carbohydrates (g) 0.0 7.5 1.8 2.0 54.5 67.0 25.8 3.2 0.6 0.9 5.9 n/a 169 42
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.0 0.0 0.0 0.0 0.5 0.2 0.1 0.1 0.0 0.0 0.3 n/a 1 0
Cystine (g) 0.0 0.0 n/a 0.0 0.2 0.3 0.0 n/a 0.0 n/a 0.1 n/a 1 0
Dietary Fiber (g) 0.0 1.4 0.7 0.1 6.0 4.3 0.5 0.0 0.1 0.2 3.3 n/a 17 4
Folate (mcg) 0.0 15.2 16.0 0.2 156.4 17.3 74.4 0.0 0.1 0.2 13.5 n/a 293 73
Folate, DFE (mcg) 0.0 15.2 16.0 0.2 156.4 17.3 74.4 0.0 0.1 0.2 13.5 n/a 293 73
Folate, food (mcg) 0.0 15.2 16.0 0.2 156.4 17.3 74.4 0.0 0.1 0.2 13.5 n/a 293 73
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 n/a 0 0
Fructose n/a 1.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 1 0
Galactose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 1.6 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 2 0
Glutamic acid (g) 0.0 0.2 0.1 0.0 1.6 4.0 0.1 n/a 0.0 n/a 1.8 n/a 8 2
Glycine (g) 0.0 0.0 0.0 0.0 0.6 0.3 0.0 n/a 0.0 n/a 0.4 n/a 1 0
Histidine (g) 0.0 0.0 0.0 0.0 0.3 0.2 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 0.1 0.2 0.4 0.1 3.9 0.9 0.5 0.6 0.2 1.4 1.0 n/a 9 2
Isoleucine (g) 0.0 0.0 0.0 0.0 0.4 0.4 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Lactose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 0.0 0.0 0.0 0.0 0.7 0.8 0.0 n/a 0.0 n/a 0.4 n/a 2 0
Lysine (g) 0.0 0.0 0.0 0.0 0.7 0.2 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Magnesium (mg) 0.0 8.0 5.0 1.5 167.5 38.1 27.3 2.7 1.9 7.7 72.4 n/a 332 83
Maltose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 0.0 0.1 0.0 0.1 1.7 0.7 0.0 n/a 0.3 0.1 0.6 n/a 4 1
Methionine (g) 0.0 0.0 0.0 0.0 0.3 0.2 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 1.4 0.1 0.1 0.7 0.0 0.3 8.3 n/a 21 5
Niacin (mg) 0.0 0.1 0.1 0.0 1.3 3.0 1.0 3.7 0.1 0.1 0.9 n/a 10 3
Pantothenic acid (mg) 0.0 0.1 0.0 0.0 0.7 1.1 0.5 n/a 0.0 n/a 0.1 n/a 2 1
Phenylalanine (g) 0.0 0.0 0.0 0.0 0.5 0.5 0.0 n/a 0.0 n/a 0.3 n/a 1 0
Phosphorus (mg) 0.0 23.2 9.3 9.2 388.5 147.1 42.2 81.0 1.5 10.5 130.7 n/a 843 211
Phytosterols (mg) 29.8 12.0 n/a n/a n/a n/a n/a n/a 0.7 1.4 n/a n/a 44 11
Polyunsaturated Fat (g) 1.4 0.0 0.0 0.0 2.8 0.2 0.1 0.3 0.0 0.1 3.3 n/a 8 2
Potassium (mg) 0.1 116.8 69.0 24.1 478.6 143.6 496.0 232.2 11.9 37.5 190.4 n/a 1,800 450
Proline (g) 0.0 0.0 0.0 0.0 0.7 1.2 0.1 n/a 0.0 n/a 0.3 n/a 2 1
Protein (g) 0.0 0.9 0.5 0.4 12.0 11.0 1.7 5.4 0.1 0.4 5.7 n/a 38 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.3 0.1 0.1 0.1 0.0 0.0 0.3 n/a 1 0
Saturated Fat (g) 1.9 0.0 0.0 0.0 0.6 0.1 0.1 0.5 0.0 0.0 1.0 n/a 4 1
Selenium (mcg) 0.0 0.4 0.2 0.9 7.2 n/a 0.2 0.0 0.5 0.1 0.7 n/a 10 3
Serine (g) 0.0 0.0 0.0 0.0 0.5 0.5 0.0 n/a 0.0 n/a 0.3 n/a 1 0
Sodium (mg) 0.3 3.2 4.0 1.0 4.3 8.7 2.5 81.0 0.2 3.5 0.3 n/a 109 27
Starch n/a 0.0 n/a n/a 44.4 n/a n/a n/a n/a n/a 0.2 n/a 45 11
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.1 n/a 1 0
Sucrose n/a 0.8 n/a n/a n/a n/a n/a n/a 0.0 n/a 1.0 n/a 2 0
Sugar (g) 0.0 3.4 0.6 0.1 n/a n/a 20.8 0.4 0.0 0.0 1.1 n/a 26 7
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 0.3 0.1 0.2 0.0 0.0 0.0 0.1 n/a 1 0
Threonine (g) 0.0 0.0 0.0 0.0 0.4 0.3 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Tocopherol, alpha (mg) 1.9 0.0 0.1 0.0 2.1 n/a 0.1 0.0 0.0 0.1 7.1 n/a 11 3
Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 n/a 0.1 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a 0.3 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 n/a n/a 3.9 n/a n/a n/a 0.0 n/a 0.2 n/a 4 1
Total Fat (g) 13.5 0.1 0.0 0.0 5.2 0.6 0.5 1.6 0.0 0.5 13.3 n/a 35 9
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.0 n/a 0.1 n/a 0 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.2 0.3 0.0 n/a 0.0 n/a 0.1 n/a 1 0
Valine (g) 0.0 0.0 0.0 0.0 0.5 0.5 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Vitamin A, IU (IU) 0.0 1.6 249.3 0.5 11.9 0.0 496.0 0.0 0.3 26.7 0.3 n/a 787 197
Vitamin A, RAE (mcg) 0.0 0.0 12.5 0.0 0.9 0.0 24.8 0.0 0.0 1.3 0.0 n/a 40 10
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.0 0.1 0.0 0.1 0.4 0.1 0.1 0.0 0.0 0.0 0.0 n/a 1 0
Vitamin C (mg) 0.0 5.9 4.7 1.9 n/a 0.0 124.0 0.0 0.0 0.2 0.0 n/a 137 34
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 n/a 0 0
Water (g) 0.0 71.3 22.5 3.5 11.3 7.4 219.0 259.2 0.1 0.2 1.3 n/a 596 149
Zinc (mg) 0.0 0.1 0.1 0.1 2.6 0.7 0.1 0.3 0.0 0.1 0.8 n/a 5 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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