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    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)
    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.

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