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Nutritional Facts: Delicious Big Bowl - Quinoa Recipe

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.

  2 cups (340g)
quinoa
4 cups (948g)
water
1 teaspoon (6g)
salt
1 tablespoon (14g)
olive oil
3 medium (639g)
potatoes
1 large (150g)
onions
1 (3g)
garlic cloves
1 cup (117g)
walnuts
2 cups (360g)
asparagus
2 tablespoons (27g)
olive oil
Total 1 serving
Alanine (g) 2.0 n/a 0.0 0.0 0.4 0.0 0.0 0.8 0.5 0.0 4 1
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 3.7 n/a 0.0 0.0 0.6 0.2 0.0 2.7 0.4 0.0 8 2
Ash (g) 8.1 0.9 6.0 0.0 6.9 0.5 0.0 2.1 2.3 0.0 27 7
Aspartic acid (g) 3.9 n/a 0.0 0.0 3.0 0.1 0.0 2.1 2.0 0.0 11 3
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 74.9 n/a n/a 75 19
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 159.8 28.4 1.4 0.1 76.7 34.5 5.4 114.7 82.8 0.3 504 126
Calories 1,251.2 0.0 0.0 119.3 492.0 60.0 4.5 765.2 79.2 238.7 3,010 753
Calories (kj) 5,232.6 0.0 0.0 499.4 2,051.2 249.0 18.7 3,203.5 338.4 998.7 12,591 3,148
Campesterol n/a n/a n/a n/a n/a n/a n/a 8.2 n/a n/a 8 2
Carbohydrates (g) 218.1 0.0 0.0 0.0 111.6 14.0 1.0 16.0 14.8 0.0 376 94
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) 2.0 0.1 0.0 0.0 0.7 0.1 0.0 1.9 0.6 0.0 5 1
Cystine (g) 0.7 n/a 0.0 0.0 0.2 0.0 0.0 0.2 0.1 0.0 1 0
Dietary Fiber (g) 23.8 0.0 0.0 0.0 14.1 2.6 0.1 7.8 7.2 0.0 56 14
Folate (mcg) 625.6 0.0 0.0 0.0 102.2 28.5 0.1 114.7 536.4 0.0 1,407 352
Folate, DFE (mcg) 625.6 0.0 0.0 0.0 102.2 28.5 0.1 114.7 536.4 0.0 1,407 352
Folate, food (mcg) 625.6 0.0 0.0 0.0 102.2 28.5 0.1 114.7 536.4 0.0 1,407 352
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 n/a n/a n/a 1.7 1.9 n/a 0.1 2.8 n/a 7 2
Galactose n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 2.1 3.0 n/a 0.1 1.5 n/a 7 2
Glutamic acid (g) 6.3 n/a 0.0 0.0 2.2 0.4 0.0 3.3 0.9 0.0 13 3
Glycine (g) 2.4 n/a 0.0 0.0 0.4 0.0 0.0 1.0 0.4 0.0 4 1
Histidine (g) 1.4 n/a 0.0 0.0 0.2 0.0 0.0 0.5 0.2 0.0 2 1
Iron (mg) 15.5 0.0 0.0 0.1 5.0 0.3 0.1 3.4 3.3 0.2 28 7
Isoleucine (g) 1.7 n/a 0.0 0.0 0.4 0.0 0.0 0.7 0.3 0.0 3 1
Lactose n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Leucine (g) 2.9 n/a 0.0 0.0 0.6 0.0 0.0 1.4 0.5 0.0 5 1
Lysine (g) 2.6 n/a 0.0 0.0 0.7 0.1 0.0 0.5 0.4 0.0 4 1
Magnesium (mg) 669.8 9.5 0.1 0.0 147.0 15.0 0.8 184.9 50.4 0.0 1,077 269
Maltose n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a 0 0
Manganese (mg) 6.9 0.0 0.0 0.0 1.0 0.2 0.1 4.0 0.6 0.0 13 3
Methionine (g) 1.1 n/a 0.0 0.0 0.2 0.0 0.0 0.3 0.1 0.0 2 0
Monounsaturated Fat (g) 5.5 0.0 0.0 9.8 0.0 0.0 0.0 10.5 0.0 19.7 46 11
Niacin (mg) 5.2 0.0 0.0 0.0 6.7 0.2 0.0 1.3 3.9 0.0 17 4
Pantothenic acid (mg) 2.6 0.0 0.0 0.0 1.9 0.2 0.0 0.7 0.8 0.0 6 2
Phenylalanine (g) 2.0 n/a 0.0 0.0 0.5 0.0 0.0 0.8 0.3 0.0 4 1
Phosphorus (mg) 1,553.8 0.0 0.0 0.0 364.2 43.5 4.6 404.8 194.4 0.0 2,565 641
Phytosterols n/a n/a 0.0 29.8 32.0 22.5 n/a 84.2 n/a 59.7 228 57
Polyunsaturated Fat (g) 11.2 0.0 0.0 1.4 0.3 0.0 0.0 55.2 0.4 2.8 71 18
Potassium (mg) 1,914.2 9.5 0.5 0.1 2,690.2 219.0 12.0 516.0 806.4 0.3 6,168 1,542
Proline (g) 2.6 n/a 0.0 0.0 0.4 0.0 0.0 0.8 0.3 0.0 4 1
Protein (g) 48.0 0.0 0.0 0.0 12.9 1.7 0.2 17.8 8.6 0.0 89 22
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) 1.1 0.0 0.0 0.0 0.2 0.0 0.0 0.2 0.5 0.0 2 1
Saturated Fat (g) 2.4 0.0 0.0 1.9 0.2 0.1 0.0 7.2 0.2 3.7 16 4
Selenium (mcg) 28.9 0.0 0.0 0.0 1.9 0.8 0.4 5.7 22.0 0.0 60 15
Serine (g) 1.9 n/a 0.0 0.0 0.5 0.0 0.0 1.1 0.4 0.0 4 1
Sodium (mg) 17.0 28.4 2,325.5 0.3 38.3 6.0 0.5 2.3 50.4 0.5 2,469 617
Starch (g) 177.5 n/a n/a n/a 98.7 0.0 n/a 0.1 0.0 n/a 276 69
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 1.2 n/a n/a 1 0
Sucrose n/a n/a n/a n/a 1.1 1.5 n/a 2.8 0.3 n/a 6 1
Sugar n/a 0.0 0.0 0.0 5.0 6.4 0.0 3.1 4.7 0.0 19 5
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 1.2 0.0 0.0 0.0 0.5 0.1 0.0 0.4 0.6 0.0 3 1
Threonine (g) 1.4 n/a 0.0 0.0 0.4 0.0 0.0 0.7 0.3 0.0 3 1
Tocopherol, alpha (mg) 8.3 0.0 0.0 1.9 0.1 0.0 0.0 0.8 5.4 3.9 20 5
Tocopherol, beta (mg) 0.3 n/a n/a 0.0 0.0 0.0 n/a 0.2 0.1 0.0 1 0
Tocopherol, delta (mg) 1.2 n/a n/a 0.0 0.0 0.0 n/a 2.2 0.0 0.0 3 1
Tocopherol, gamma (mg) 15.5 n/a n/a 0.1 0.0 0.0 n/a 24.4 0.8 0.2 41 10
Total Fat (g) 20.6 0.0 0.0 13.5 0.6 0.2 0.0 76.3 0.8 27.0 139 35
Tryptophan (g) 0.6 n/a 0.0 0.0 0.1 0.0 0.0 0.2 0.1 0.0 1 0
Tyrosine (g) 0.9 n/a 0.0 0.0 0.3 0.0 0.0 0.5 0.2 0.0 2 0
Valine (g) 2.0 n/a 0.0 0.0 0.6 0.0 0.0 0.9 0.5 0.0 4 1
Vitamin A, IU (IU) 47.6 0.0 0.0 0.0 12.8 3.0 0.3 23.4 3,621.6 0.0 3,709 927
Vitamin A, RAE (mcg) 3.4 0.0 0.0 0.0 0.0 0.0 0.0 1.2 180.0 0.0 185 46
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 1.7 0.0 0.0 0.0 1.9 0.2 0.0 0.6 0.3 0.0 5 1
Vitamin C n/a 0.0 0.0 0.0 125.9 11.1 0.9 1.5 27.7 0.0 167 42
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) 45.2 947.1 0.0 0.0 507.0 133.7 1.8 4.8 333.5 0.0 1,973 493
Zinc (mg) 10.5 0.0 0.0 0.0 1.9 0.3 0.0 3.6 2.2 0.0 18 5

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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