Nutritional Facts: Quinoa and Black Bean Salad

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 tablespoons (27g)
olive oil
1/3 cup (72g)
olive oil
1 1/2 cups (258g)
black beans
1 1/2 cups (224g)
corn
3/4 cup (112g)
red bell peppers
1 (14g)
jalapeno peppers
1/4 cup (4g)
fresh cilantro
1/3 cup (81g)
fresh lime juice
1 1/2 teaspoons (3g)
ground cumin
1 (3g)
garlic cloves
1 teaspoon (6g)
salt
Total 1 serving
Alanine (g) 1.0 0.0 0.0 1.0 0.7 0.0 n/a n/a 0.0 n/a 0.0 0.0 3 0
Alcohol n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.9 0.0 0.0 1.4 0.3 0.0 n/a n/a 0.0 n/a 0.0 0.0 4 0
Ash (g) 4.0 0.0 0.0 3.0 1.6 0.5 0.1 0.1 0.2 0.2 0.0 6.0 16 2
Aspartic acid (g) 1.9 0.0 0.0 2.8 0.6 0.3 n/a n/a 0.1 n/a 0.0 0.0 6 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 0 0
Caffeine n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 79.9 0.3 0.7 69.7 6.7 7.8 1.7 2.7 11.3 29.3 5.4 1.4 217 22
Calories 625.6 238.7 635.8 340.6 214.6 34.6 4.1 0.9 20.1 11.8 4.5 0.0 2,131 213
Calories (kj) 2,616.3 998.7 2,660.6 1,424.2 896.2 144.2 16.7 3.8 83.8 49.4 18.7 0.0 8,913 891
Campesterol 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
Carbohydrates (g) 109.1 0.0 0.0 61.2 46.9 6.7 0.9 0.1 6.8 1.4 1.0 0.0 234 23
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 0 0
Copper (mg) 1.0 0.0 0.0 0.5 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Cystine (g) 0.3 0.0 0.0 0.2 0.1 0.0 n/a n/a 0.0 n/a 0.0 0.0 1 0
Dietary Fiber (g) 11.9 0.0 0.0 22.4 5.4 2.3 0.4 0.1 0.3 0.3 0.1 0.0 43 4
Folate (mcg) 312.8 0.0 0.0 384.4 51.4 51.4 3.8 2.5 8.1 0.3 0.1 0.0 815 81
Folate, DFE (mcg) 312.8 0.0 0.0 384.4 51.4 51.4 3.8 2.5 8.1 0.3 0.1 0.0 815 81
Folate, food (mcg) 312.8 0.0 0.0 384.4 51.4 51.4 3.8 2.5 8.1 0.3 0.1 0.0 815 81
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 0 0
Fructose n/a n/a n/a n/a 1.8 2.5 0.4 n/a 0.5 n/a n/a n/a 5 1
Galactose n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 1.9 2.2 0.2 n/a 0.5 n/a n/a n/a 5 0
Glutamic acid (g) 3.2 0.0 0.0 3.5 1.5 0.2 n/a n/a 0.1 n/a 0.0 0.0 8 1
Glycine (g) 1.2 0.0 0.0 0.9 0.3 0.0 n/a n/a 0.0 n/a 0.0 0.0 2 0
Histidine (g) 0.7 0.0 0.0 0.6 0.2 0.0 n/a n/a 0.0 n/a 0.0 0.0 2 0
Iron (mg) 7.8 0.2 0.4 5.4 1.0 0.5 0.0 0.1 0.1 2.1 0.1 0.0 18 2
Isoleucine (g) 0.9 0.0 0.0 1.0 0.3 0.0 n/a n/a 0.0 n/a 0.0 0.0 2 0
Lactose n/a n/a n/a n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 1.4 0.0 0.0 1.8 0.8 0.0 n/a n/a 0.0 n/a 0.0 0.0 4 0
Lysine (g) 1.3 0.0 0.0 1.6 0.3 0.0 n/a n/a 0.0 n/a 0.0 0.0 3 0
Magnesium (mg) 334.9 0.0 0.0 180.6 58.1 13.4 2.1 1.0 6.4 11.5 0.8 0.1 609 61
Maltose n/a n/a n/a n/a 0.4 0.0 0.0 n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 3.5 0.0 0.0 1.1 0.4 0.1 0.0 0.0 0.0 0.1 0.1 0.0 5 1
Methionine (g) 0.5 0.0 0.0 0.3 0.2 0.0 n/a n/a 0.0 n/a 0.0 0.0 1 0
Monounsaturated Fat (g) 2.7 19.7 52.5 0.1 0.8 0.0 0.0 0.0 0.0 0.4 0.0 0.0 76 8
Niacin (mg) 2.6 0.0 0.0 1.3 3.8 1.1 0.2 0.0 0.1 0.1 0.0 0.0 9 1
Pantothenic acid (mg) 1.3 0.0 0.0 0.6 1.8 0.4 0.0 0.0 0.1 n/a 0.0 0.0 4 0
Phenylalanine (g) 1.0 0.0 0.0 1.2 0.3 0.1 n/a n/a 0.0 n/a 0.0 0.0 3 0
Phosphorus (mg) 776.9 0.0 0.0 361.2 172.1 29.1 3.6 1.9 11.3 15.7 4.6 0.0 1,376 138
Phytosterols n/a 59.7 159.0 n/a n/a n/a n/a 0.2 n/a 2.1 n/a 0.0 221 22
Polyunsaturated Fat (g) 5.6 2.8 7.6 0.6 1.3 0.1 0.0 0.0 0.0 0.1 0.0 0.0 18 2
Potassium (mg) 957.1 0.3 0.7 915.9 487.2 235.8 34.7 20.8 94.3 56.3 12.0 0.5 2,816 282
Proline (g) 1.3 0.0 0.0 1.0 0.7 0.0 n/a n/a 0.0 n/a 0.0 0.0 3 0
Protein (g) 24.0 0.0 0.0 22.9 7.6 1.1 0.1 0.1 0.3 0.6 0.2 0.0 57 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 0 0
Riboflavin (mg) 0.5 0.0 0.0 0.2 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 1.2 3.7 9.9 0.4 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 16 2
Selenium (mcg) 14.5 0.0 0.0 3.1 0.4 0.1 0.1 0.0 0.1 0.2 0.4 0.0 19 2
Serine (g) 1.0 0.0 0.0 1.2 0.4 0.1 n/a n/a 0.0 n/a 0.0 0.0 3 0
Sodium (mg) 8.5 0.5 1.4 2.6 2.2 4.5 0.4 1.8 1.6 5.3 0.5 2,325.5 2,355 235
Starch (g) 88.8 n/a n/a n/a 16.0 0.0 n/a n/a 0.0 n/a n/a n/a 105 10
Stigmasterol n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a 0 0
Sucrose n/a n/a n/a n/a 6.1 0.0 0.0 n/a 0.4 n/a n/a n/a 7 1
Sugar n/a 0.0 0.0 n/a 10.1 4.7 0.6 0.0 1.4 0.1 0.0 0.0 17 2
Theobromine n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.6 0.0 0.0 0.6 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Threonine (g) 0.7 0.0 0.0 1.0 0.3 0.0 n/a n/a 0.0 n/a 0.0 0.0 2 0
Tocopherol, alpha (mg) 4.1 3.9 10.3 n/a 0.2 1.8 0.5 0.1 0.2 0.1 0.0 0.0 21 2
Tocopherol, beta (mg) 0.1 0.0 0.1 n/a 0.0 0.1 0.0 n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta (mg) 0.6 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 1 0
Tocopherol, gamma (mg) 7.7 0.2 0.6 n/a 0.4 0.2 0.0 n/a 0.0 n/a n/a n/a 9 1
Total Fat (g) 10.3 27.0 71.9 1.4 3.4 0.3 0.1 0.0 0.1 0.7 0.0 0.0 115 12
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.3 0.0 0.0 0.3 0.1 0.0 n/a n/a 0.0 n/a 0.0 0.0 1 0
Tyrosine (g) 0.5 0.0 0.0 0.6 0.3 0.0 n/a n/a 0.0 n/a 0.0 0.0 1 0
Valine (g) 1.0 0.0 0.0 1.2 0.4 0.0 n/a n/a 0.0 n/a 0.0 0.0 3 0
Vitamin A, IU (IU) 23.8 0.0 0.0 15.5 587.8 3,498.9 150.9 269.9 40.3 40.0 0.3 0.0 4,627 463
Vitamin A, RAE (mcg) 1.7 0.0 0.0 0.0 29.1 175.4 7.6 13.5 1.6 2.0 0.0 0.0 231 23
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 0 0
Vitamin B-6 (mg) 0.8 0.0 0.0 0.2 0.3 0.3 0.1 0.0 0.0 0.0 0.0 0.0 2 0
Vitamin C n/a 0.0 0.0 0.0 12.3 142.7 16.6 1.1 24.2 0.2 0.9 0.0 198 20
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 0 0
Water (g) 22.6 0.0 0.0 169.6 164.1 103.0 12.8 3.7 73.2 0.3 1.8 0.0 551 55
Zinc (mg) 5.3 0.0 0.0 2.9 1.4 0.3 0.0 0.0 0.1 0.2 0.0 0.0 10 1

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