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 |
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