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Nutritional Facts: Quinoa Vegetable Pilaf

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 tablespoons (20g)
onions
2 tablespoons (16g)
carrots
1/2 teaspoon (2g)
canola oil
1/4 cup (46g)
jasmine rice
1/4 cup (43g)
quinoa
1 cup (244g)
chicken broth
1/8 teaspoon (0g)
pepper
1/3 cup (52g)
fresh broccoli
Total 1 serving
Alanine (g) 0.0 0.0 n/a 0.2 0.2 n/a 0.0 0.1 1 0
Alcohol (g) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.0 n/a 0.3 0.5 n/a 0.0 0.1 1 0
Ash (g) 0.1 0.2 0.0 0.2 1.0 2.5 0.0 0.4 4 2
Aspartic acid (g) 0.0 0.0 n/a 0.3 0.5 n/a 0.0 0.2 1 1
Beta-sitosterol n/a n/a 9.3 n/a n/a n/a n/a n/a 9 5
Caffeine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Calcium (mg) 4.6 5.3 0.0 5.1 20.0 9.8 1.3 20.8 67 33
Calories 8.0 6.6 19.9 171.1 156.4 39.0 0.7 18.2 420 210
Calories (kj) 33.2 27.7 83.2 716.0 654.1 163.5 3.0 75.8 1,756 878
Campesterol n/a n/a 5.4 n/a n/a n/a n/a n/a 5 3
Carbohydrates (g) 1.9 1.5 0.0 37.8 27.3 0.9 0.2 3.7 73 37
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.0 0.0 0.0 0.1 0.3 0.1 0.0 0.0 1 0
Cystine (g) 0.0 0.0 n/a 0.1 0.1 n/a 0.0 0.0 0 0
Dietary Fiber (g) 0.3 0.4 0.0 1.3 3.0 0.0 0.1 1.7 7 3
Folate (mcg) 3.8 3.0 0.0 3.2 78.2 4.9 0.0 56.1 149 75
Folate, DFE (mcg) 3.8 3.0 0.0 3.2 78.2 4.9 0.0 56.1 149 75
Folate, food (mcg) 3.8 3.0 0.0 3.2 78.2 4.9 0.0 56.1 149 75
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.3 0.1 n/a n/a n/a n/a 0.0 0.4 1 0
Galactose (g) 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0 0
Glucose (dextrose) (g) 0.4 0.1 n/a n/a n/a n/a 0.0 0.3 1 0
Glutamic acid (g) 0.1 0.1 n/a 0.6 0.8 n/a 0.0 0.3 2 1
Glycine (g) 0.0 0.0 n/a 0.1 0.3 n/a 0.0 0.1 1 0
Histidine (g) 0.0 0.0 n/a 0.1 0.2 n/a 0.0 0.0 0 0
Hydroxyproline n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 0.0 0.0 0.0 0.7 1.9 0.5 0.0 0.3 4 2
Isoleucine (g) 0.0 0.0 n/a 0.1 0.2 n/a 0.0 0.0 0 0
Lactose (g) 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0 0
Leucine (g) 0.0 0.0 n/a 0.3 0.4 n/a 0.0 0.1 1 0
Lysine (g) 0.0 0.0 n/a 0.1 0.3 n/a 0.0 0.1 1 0
Magnesium (mg) 2.0 1.9 0.0 10.6 83.7 2.4 0.5 10.9 112 56
Maltose (g) 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0 0
Manganese (mg) 0.0 0.0 0.0 0.5 0.9 0.2 0.0 0.1 2 1
Methionine (g) 0.0 0.0 n/a 0.1 0.1 n/a 0.0 0.0 0 0
Monounsaturated Fat (g) 0.0 0.0 1.4 0.1 0.7 0.6 0.0 0.0 3 1
Niacin (mg) 0.0 0.2 0.0 1.0 0.6 3.3 0.0 0.3 5 3
Pantothenic acid (mg) 0.0 0.0 0.0 0.4 0.3 0.0 0.0 0.3 1 1
Phenylalanine (g) 0.0 0.0 n/a 0.2 0.3 n/a 0.0 0.1 0 0
Phosphorus (mg) 5.8 5.6 0.0 32.8 194.2 73.2 0.5 34.8 347 173
Phytosterols (mg) 3.0 n/a n/a n/a n/a n/a 0.3 n/a 3 2
Polyunsaturated Fat (g) 0.0 0.0 0.6 0.1 1.4 0.3 0.0 0.1 3 1
Potassium (mg) 29.2 51.2 0.0 35.6 239.3 209.8 3.8 152.2 721 361
Proline (g) 0.0 0.0 n/a 0.1 0.3 n/a 0.0 0.1 1 0
Protein (g) 0.2 0.1 0.0 3.1 6.0 4.9 0.0 1.2 16 8
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.1 0.1 0.0 0.1 0 0
Saturated Fat (g) 0.0 0.0 0.2 0.1 0.3 0.4 0.0 0.0 1 0
Selenium (mcg) 0.1 0.0 0.0 7.0 3.6 0.0 0.0 0.8 12 6
Serine (g) 0.0 0.0 n/a 0.2 0.2 n/a 0.0 0.1 0 0
Sodium (mg) 0.8 11.0 0.0 3.2 2.1 746.6 0.1 21.3 785 393
Starch (g) 0.0 0.2 n/a n/a 22.2 n/a n/a 0.0 22 11
Stigmasterol n/a n/a 0.1 n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.2 0.6 n/a n/a n/a n/a 0.0 0.0 1 0
Sugar (g) 0.8 0.8 0.0 n/a n/a 0.7 0.0 0.7 3 2
Theobromine (mg) 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 0.1 0.2 0.0 0.0 0.0 0 0
Threonine (g) 0.0 0.0 n/a 0.1 0.2 n/a 0.0 0.0 0 0
Tocopherol, alpha (mg) 0.0 0.1 0.4 n/a 1.0 0.0 0.0 0.8 2 1
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a 0.1 n/a 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.0 0.0 0.6 n/a 1.9 n/a 0.0 0.1 3 1
Total Fat (g) 0.0 0.0 2.3 0.3 2.6 1.4 0.0 0.2 7 3
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 n/a 0.0 0.1 n/a 0.0 0.0 0 0
Tyrosine (g) 0.0 0.0 n/a 0.1 0.1 n/a 0.0 0.0 0 0
Valine (g) 0.0 0.0 n/a 0.2 0.3 n/a 0.0 0.1 1 0
Vitamin A, IU (IU) 0.4 2,673.0 0.0 0.0 6.0 0.0 1.6 804.2 3,485 1,743
Vitamin A, RAE (mcg) 0.0 133.6 0.0 0.0 0.4 0.0 0.1 40.0 174 87
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.0 0.0 0.0 0.2 0.0 0.0 0.1 0 0
Vitamin C (mg) 1.5 0.9 0.0 0.0 n/a 0.0 0.0 33.7 36 18
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 17.8 14.1 0.0 4.8 5.6 234.1 0.0 46.4 323 161
Zinc (mg) 0.0 0.0 0.0 0.6 1.3 0.2 0.0 0.2 2 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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