You are in: Home /
Lost? Site Map

Nutritional Facts: Quinoa Tabouleh

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 cup (170g)
quinoa
2 cups (474g)
water
1 medium (123g)
tomatoes
1 medium (110g)
onions
1 medium (301g)
cucumbers
1 small (74g)
green peppers
1 bunch (10g)
parsley
1 cup (91g)
of fresh mint
1/3 cup (81g)
lemon juice
1/3 cup (72g)
olive oil
4 (12g)
garlic cloves
1 teaspoon (6g)
sea salt
1 to taste (0g)
pepper
Total 1 serving
Alanine (g) 1.0 n/a 0.0 0.0 0.1 0.0 0.0 0.2 n/a 0.0 0.0 0.0 n/a 1 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 1.9 n/a 0.0 0.1 0.1 0.0 0.0 0.1 n/a 0.0 0.1 0.0 n/a 2 0
Ash (g) 4.0 0.5 0.6 0.4 1.1 0.3 0.2 1.9 0.2 0.0 0.2 6.0 n/a 15 3
Aspartic acid (g) 1.9 n/a 0.2 0.1 0.1 0.2 0.0 0.4 n/a 0.0 0.1 0.0 n/a 3 0
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 79.9 14.2 12.3 25.3 48.2 7.4 13.8 181.5 4.9 0.7 21.7 1.4 n/a 411 69
Calories 625.6 0.0 22.1 44.0 45.2 14.8 3.6 40.1 17.9 635.8 17.9 0.0 n/a 1,467 245
Calories (kj) 2,616.3 0.0 91.0 182.6 195.7 62.2 15.1 167.8 73.9 2,660.6 74.8 0.0 n/a 6,140 1,023
Carbohydrates (g) 109.1 0.0 4.8 10.3 10.9 3.4 0.6 7.7 5.6 0.0 4.0 0.0 n/a 156 26
Cholesterol (mg) 0.0 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) 1.0 0.0 0.1 0.0 0.1 0.0 0.0 0.2 0.0 0.0 0.0 0.0 n/a 2 0
Cystine (g) 0.3 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Dietary Fiber (g) 11.9 0.0 1.5 1.9 1.5 1.3 0.3 6.2 0.2 0.0 0.3 0.0 n/a 25 4
Folate (mcg) 312.8 0.0 18.5 20.9 21.1 7.4 15.2 95.8 16.3 0.0 0.4 0.0 n/a 508 85
Folate, DFE (mcg) 312.8 0.0 18.5 20.9 21.1 7.4 15.2 95.8 16.3 0.0 0.4 0.0 n/a 508 85
Folate, food (mcg) 312.8 0.0 18.5 20.9 21.1 7.4 15.2 95.8 16.3 0.0 0.4 0.0 n/a 508 85
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 n/a 0 0
Fructose n/a n/a 1.7 1.4 2.6 0.8 n/a n/a 0.9 n/a n/a n/a n/a 7 1
Galactose n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 1.5 2.2 2.3 0.9 n/a n/a 0.8 n/a n/a n/a n/a 8 1
Glutamic acid (g) 3.2 n/a 0.5 0.3 0.6 0.1 0.0 0.3 n/a 0.0 0.1 0.0 n/a 5 1
Glycine (g) 1.2 n/a 0.0 0.0 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 2 0
Histidine (g) 0.7 n/a 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 1 0
Iron (mg) 7.8 0.0 0.3 0.2 0.8 0.3 0.6 10.8 0.1 0.4 0.2 0.0 n/a 22 4
Isoleucine (g) 0.9 n/a 0.0 0.0 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 1 0
Lactose n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Leucine (g) 1.4 n/a 0.0 0.0 0.1 0.0 0.0 0.2 n/a 0.0 0.0 0.0 n/a 2 0
Lysine (g) 1.3 n/a 0.0 0.0 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 2 0
Magnesium (mg) 334.9 4.7 13.5 11.0 39.1 7.4 5.0 57.5 4.9 0.0 3.0 0.1 n/a 481 80
Maltose n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 3.5 0.0 0.1 0.1 0.2 0.1 0.0 1.0 0.0 0.0 0.2 0.0 n/a 5 1
Methionine (g) 0.5 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 2.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 52.5 0.0 0.0 n/a 55 9
Niacin (mg) 2.6 0.0 0.7 0.1 0.3 0.4 0.1 0.9 0.1 0.0 0.1 0.0 n/a 5 1
Pantothenic acid (mg) 1.3 0.0 0.1 0.1 0.8 0.1 0.0 0.2 0.1 0.0 0.1 0.0 n/a 3 0
Phenylalanine (g) 1.0 n/a 0.0 0.0 0.1 0.1 0.0 0.2 n/a 0.0 0.0 0.0 n/a 1 0
Phosphorus (mg) 776.9 0.0 29.5 31.9 72.2 14.8 5.8 54.7 6.5 0.0 18.4 0.0 n/a 1,011 168
Phytosterols n/a n/a 8.6 16.5 42.1 6.7 0.5 9.1 n/a 159.0 n/a 0.0 n/a 242 40
Polyunsaturated Fat (g) 5.6 0.0 0.1 0.0 0.1 0.0 0.0 0.4 0.0 7.6 0.0 0.0 n/a 14 2
Potassium (mg) 957.1 4.7 291.5 160.6 442.5 129.5 55.4 417.7 83.7 0.7 48.1 0.5 n/a 2,592 432
Proline (g) 1.3 n/a 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 2 0
Protein (g) 24.0 0.0 1.1 1.2 2.0 0.6 0.3 3.0 0.3 0.0 0.8 0.0 n/a 33 6
Retinol (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 n/a 0 0
Riboflavin (mg) 0.5 0.0 0.0 0.0 0.1 0.0 0.0 0.2 0.0 0.0 0.0 0.0 n/a 1 0
Saturated Fat (g) 1.2 0.0 0.0 0.0 0.1 0.0 0.0 0.2 0.0 9.9 0.0 0.0 n/a 12 2
Selenium (mcg) 14.5 0.0 0.0 0.6 0.9 0.0 0.0 n/a 0.1 0.0 1.7 0.0 n/a 18 3
Serine (g) 1.0 n/a 0.0 0.0 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 1 0
Sodium (mg) 8.5 14.2 6.2 4.4 6.0 2.2 5.6 27.4 0.8 1.4 2.0 2,325.5 n/a 2,404 401
Starch (g) 88.8 n/a 0.0 0.0 2.5 0.0 n/a n/a 0.0 n/a n/a n/a n/a 91 15
Sucrose n/a n/a 0.0 1.1 0.1 0.1 n/a n/a 0.3 n/a n/a n/a n/a 2 0
Sugar n/a 0.0 3.2 4.7 5.0 1.8 0.1 n/a 2.0 0.0 0.1 0.0 n/a 17 3
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.6 0.0 0.0 0.1 0.1 0.0 0.0 0.1 0.0 0.0 0.0 0.0 n/a 1 0
Threonine (g) 0.7 n/a 0.0 0.0 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 1 0
Tocopherol, alpha (mg) 4.1 0.0 0.7 0.0 0.1 0.3 0.1 n/a 0.1 10.3 0.0 0.0 n/a 16 3
Tocopherol, beta (mg) 0.1 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.6 n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 n/a n/a n/a 1 0
Tocopherol, gamma (mg) 7.7 n/a 0.1 0.0 0.1 0.0 0.1 n/a n/a 0.6 n/a n/a n/a 9 1
Total Fat (g) 10.3 0.0 0.2 0.1 0.3 0.1 0.1 0.7 0.2 71.9 0.1 0.0 n/a 84 14
Trans-monoenoic Fat n/a 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
TransFatty acids n/a 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
Tryptophan (g) 0.3 n/a 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Tyrosine (g) 0.5 n/a 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 1 0
Valine (g) 1.0 n/a 0.0 0.0 0.1 0.0 0.0 0.1 n/a 0.0 0.0 0.0 n/a 1 0
Vitamin A, IU (IU) 23.8 0.0 1,024.6 2.2 316.1 273.8 842.4 3,697.2 4.9 0.0 1.1 0.0 n/a 6,186 1,031
Vitamin A, RAE (mcg) 1.7 0.0 51.7 0.0 15.1 13.3 42.1 185.1 0.0 0.0 0.0 0.0 n/a 309 51
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 0.0 n/a 0 0
Vitamin B-6 (mg) 0.8 0.0 0.1 0.1 0.1 0.2 0.0 0.1 0.0 0.0 0.1 0.0 n/a 2 0
Vitamin C n/a 0.0 16.9 8.1 8.4 59.5 13.3 12.1 31.4 0.0 3.7 0.0 n/a 154 26
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 0.0 n/a 0 0
Water (g) 22.6 473.5 116.3 98.0 286.6 69.5 8.8 78.0 75.0 0.0 7.0 0.0 n/a 1,235 206
Zinc (mg) 5.3 0.0 0.2 0.2 0.6 0.1 0.1 1.0 0.0 0.0 0.1 0.0 n/a 8 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.

Return to Quinoa Tabouleh.