Nutritional Facts: Quinoa Risotto With Arugula and Parmesan

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 (55g)
yellow onions
1 (3g)
garlic cloves
1 cup (170g)
quinoa
2 1/4 cups (0g)
vegetable stock
2 cups (40g)
arugula
1 small (50g)
carrots
1/2 cup (73g)
fresh shiitake mushrooms
1/4 cup (25g)
parmesan cheese
1/2 teaspoon (3g)
salt
1/4 teaspoon (1g)
fresh ground black pepper
Total 1 serving
Alanine (g) 0.0 0.0 0.0 1.0 n/a n/a 0.1 0.1 0.3 0.0 0.0 1 0
Alcohol (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.1 0.0 1.9 n/a n/a 0.0 0.1 0.4 0.0 0.0 2 0
Ash (g) 0.0 0.2 0.0 4.0 n/a 0.6 0.5 0.3 2.0 3.0 0.0 11 2
Aspartic acid (g) 0.0 0.1 0.0 1.9 n/a n/a 0.1 0.1 0.7 0.0 0.0 3 0
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 0.1 12.7 5.4 79.9 n/a 64.0 16.5 2.2 277.3 0.7 2.5 461 77
Calories 119.3 22.0 4.5 625.6 n/a 10.0 20.5 40.6 107.8 0.0 1.4 952 159
Calories (kj) 499.4 91.3 18.7 2,616.3 n/a 42.0 86.5 169.7 451.3 0.0 6.0 3,981 664
Campesterol n/a n/a n/a n/a n/a n/a n/a 2.9 n/a n/a n/a 3 0
Carbohydrates (g) 0.0 5.1 1.0 109.1 n/a 1.5 4.8 10.4 1.0 0.0 0.4 133 22
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 22.0 0.0 0.0 22 4
Copper (mg) 0.0 0.0 0.0 1.0 n/a 0.0 0.0 0.6 0.1 0.0 0.0 2 0
Cystine (g) 0.0 0.0 0.0 0.3 n/a n/a 0.0 0.0 0.0 0.0 0.0 0 0
Dietary Fiber (g) 0.0 0.9 0.1 11.9 n/a 0.6 1.4 1.5 0.0 0.0 0.1 17 3
Folate (mcg) 0.0 10.5 0.1 312.8 n/a 38.8 9.5 15.2 2.5 0.0 0.1 389 65
Folate, DFE (mcg) 0.0 10.5 0.1 312.8 n/a 38.8 9.5 15.2 2.5 0.0 0.1 389 65
Folate, food (mcg) 0.0 10.5 0.1 312.8 n/a 38.8 9.5 15.2 2.5 0.0 0.1 389 65
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a 0.7 n/a n/a n/a n/a 0.3 n/a 0.0 n/a 0.0 1 0
Galactose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0 0
Glucose (dextrose) n/a 1.1 n/a n/a n/a n/a 0.3 n/a 0.0 n/a 0.0 1 0
Glutamic acid (g) 0.0 0.1 0.0 3.2 n/a n/a 0.2 0.3 2.2 0.0 0.0 6 1
Glycine (g) 0.0 0.0 0.0 1.2 n/a n/a 0.0 0.0 0.2 0.0 0.0 1 0
Histidine (g) 0.0 0.0 0.0 0.7 n/a n/a 0.0 0.0 0.3 0.0 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Iron (mg) 0.1 0.1 0.1 7.8 n/a 0.6 0.2 0.3 0.2 0.0 0.1 9 2
Isoleucine (g) 0.0 0.0 0.0 0.9 n/a n/a 0.0 0.0 0.5 0.0 0.0 1 0
Lactose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0 0
Leucine (g) 0.0 0.0 0.0 1.4 n/a n/a 0.1 0.1 0.9 0.0 0.0 3 0
Lysine (g) 0.0 0.0 0.0 1.3 n/a n/a 0.1 0.0 0.7 0.0 0.0 2 0
Magnesium (mg) 0.0 5.5 0.8 334.9 n/a 18.8 6.0 10.2 9.5 0.0 1.0 387 64
Maltose n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 0 0
Manganese (mg) 0.0 0.1 0.1 3.5 n/a 0.1 0.1 0.1 0.0 0.0 0.1 4 1
Methionine (g) 0.0 0.0 0.0 0.5 n/a n/a 0.0 0.0 0.3 0.0 0.0 1 0
Monounsaturated Fat (g) 9.8 0.0 0.0 2.7 n/a 0.0 0.0 0.1 2.1 0.0 0.0 15 2
Niacin (mg) 0.0 0.1 0.0 2.6 n/a 0.1 0.5 1.1 0.0 0.0 0.0 4 1
Pantothenic acid (mg) 0.0 0.1 0.0 1.3 n/a 0.2 0.1 2.6 0.1 0.0 0.0 4 1
Phenylalanine (g) 0.0 0.0 0.0 1.0 n/a n/a 0.0 0.0 0.5 0.0 0.0 2 0
Phosphorus (mg) 0.0 16.0 4.6 776.9 n/a 20.8 17.5 21.0 182.3 0.0 0.9 1,040 173
Phytosterols (mg) 29.8 8.3 n/a n/a n/a n/a n/a n/a n/a 0.0 0.5 39 6
Polyunsaturated Fat (g) 1.4 0.0 0.0 5.6 n/a 0.1 0.1 0.0 0.3 0.0 0.0 8 1
Potassium (mg) 0.1 80.3 12.0 957.1 n/a 147.6 160.0 84.8 31.3 0.2 7.6 1,481 247
Proline (g) 0.0 0.0 0.0 1.3 n/a n/a 0.0 0.0 1.2 0.0 0.0 3 0
Protein (g) 0.0 0.6 0.2 24.0 n/a 1.0 0.5 1.1 9.6 0.0 0.1 37 6
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 55.8 0.0 0.0 56 9
Riboflavin (mg) 0.0 0.0 0.0 0.5 n/a 0.0 0.0 0.1 0.1 0.0 0.0 1 0
Saturated Fat (g) 1.9 0.0 0.0 1.2 n/a 0.0 0.0 0.0 4.3 0.0 0.0 8 1
Selenium (mcg) 0.0 0.3 0.4 14.5 n/a 0.1 0.1 18.0 4.4 0.0 0.0 38 6
Serine (g) 0.0 0.0 0.0 1.0 n/a n/a 0.0 0.1 0.6 0.0 0.0 2 0
Sodium (mg) 0.3 2.2 0.5 8.5 n/a 10.8 34.5 2.9 382.3 1,162.7 0.1 1,605 267
Starch n/a 0.0 n/a 88.8 n/a n/a 0.7 n/a n/a n/a n/a 89 15
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Sucrose n/a 0.5 n/a n/a n/a n/a 1.8 n/a 0.0 n/a 0.0 2 0
Sugar (g) 0.0 2.3 0.0 n/a n/a 0.8 2.4 2.8 0.2 0.0 0.0 9 1
Theobromine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 0.6 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.0 0.0 0.0 0.7 n/a n/a 0.1 0.0 0.4 0.0 0.0 1 0
Tocopherol, alpha (mg) 1.9 0.0 0.0 4.1 n/a 0.2 0.3 0.0 0.1 0.0 0.0 7 1
Tocopherol, beta (mg) 0.0 0.0 n/a 0.1 n/a n/a 0.0 n/a n/a n/a 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.6 n/a n/a 0.0 n/a n/a n/a 0.0 1 0
Tocopherol, gamma (mg) 0.1 0.0 n/a 7.7 n/a n/a 0.0 n/a n/a n/a 0.0 8 1
Total Fat (g) 13.5 0.1 0.0 10.3 n/a 0.3 0.1 0.2 7.2 0.0 0.0 32 5
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.0 0.0 0.0 0.3 n/a n/a 0.0 0.0 0.1 0.0 0.0 0 0
Tyrosine (g) 0.0 0.0 0.0 0.5 n/a n/a 0.0 0.0 0.6 0.0 0.0 1 0
Valine (g) 0.0 0.0 0.0 1.0 n/a n/a 0.0 0.0 0.6 0.0 0.0 2 0
Vitamin A, IU (IU) 0.0 1.1 0.3 23.8 n/a 949.2 8,353.0 0.0 216.3 0.0 3.1 9,547 1,591
Vitamin A, RAE (mcg) 0.0 0.0 0.0 1.7 n/a 47.6 417.5 0.0 57.3 0.0 0.2 524 87
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.6 0.0 0.0 1 0
Vitamin B-6 (mg) 0.0 0.1 0.0 0.8 n/a 0.0 0.1 0.1 0.0 0.0 0.0 1 0
Vitamin C (mg) 0.0 4.1 0.9 n/a n/a 6.0 3.0 0.2 0.0 0.0 0.0 14 2
Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 20.3 5.3 0.0 0.0 26 4
Water (g) 0.0 49.0 1.8 22.6 n/a 36.7 44.1 60.5 5.2 0.0 0.1 220 37
Zinc (mg) 0.0 0.1 0.0 5.3 n/a 0.2 0.1 1.0 1.0 0.0 0.0 8 1

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