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Nutritional Facts: Quinoa With Spinach and Feta Cheese

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.

  1/2 cup (85g)
quinoa
1 teaspoon (5g)
extra virgin olive oil
2 (6g)
garlic cloves
1 cup (30g)
fresh spinach
1/2 small (35g)
onions
1 ounce (30g)
feta cheese
Total 1 serving
Alanine (g) 0.5 0.0 0.0 0.0 0.0 0.2 1 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.9 0.0 0.0 0.0 0.0 0.1 1 1
Ash (g) 2.0 0.0 0.1 0.5 0.1 1.6 4 2
Aspartic acid (g) 1.0 0.0 0.0 0.1 0.0 0.2 1 1
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 40.0 0.0 10.9 29.7 8.1 148.4 237 119
Calories 312.8 39.8 8.9 6.9 14.0 79.5 462 231
Calories (kj) 1,308.2 166.5 37.4 29.1 58.1 332.0 1,931 966
Carbohydrates (g) 54.5 0.0 2.0 1.1 3.3 1.2 62 31
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 26.8 27 13
Copper (mg) 0.5 0.0 0.0 0.0 0.0 0.0 1 0
Cystine (g) 0.2 0.0 0.0 0.0 0.0 0.0 0 0
Dietary Fiber (g) 6.0 0.0 0.1 0.7 0.6 0.0 7 4
Folate (mcg) 156.4 0.0 0.2 58.2 6.7 9.6 231 116
Folate, DFE (mcg) 156.4 0.0 0.2 58.2 6.7 9.6 231 116
Folate, food (mcg) 156.4 0.0 0.2 58.2 6.7 9.6 231 116
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 0.0 0.5 n/a 0 0
Galactose n/a n/a n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a 0.0 0.7 n/a 1 0
Glutamic acid (g) 1.6 0.0 0.0 0.1 0.1 0.7 3 1
Glycine (g) 0.6 0.0 0.0 0.0 0.0 0.0 1 0
Histidine (g) 0.3 0.0 0.0 0.0 0.0 0.1 0 0
Iron (mg) 3.9 0.0 0.1 0.8 0.1 0.2 5 3
Isoleucine (g) 0.4 0.0 0.0 0.0 0.0 0.2 1 0
Lactose n/a n/a n/a 0.0 0.0 n/a 0 0
Leucine (g) 0.7 0.0 0.0 0.1 0.0 0.4 1 1
Lysine (g) 0.7 0.0 0.0 0.1 0.0 0.4 1 1
Magnesium (mg) 167.5 0.0 1.5 23.7 3.5 5.7 202 101
Maltose n/a n/a n/a 0.0 0.0 n/a 0 0
Manganese (mg) 1.7 0.0 0.1 0.3 0.0 0.0 2 1
Methionine (g) 0.3 0.0 0.0 0.0 0.0 0.1 0 0
Monounsaturated Fat (g) 1.4 3.3 0.0 0.0 0.0 1.4 6 3
Niacin (mg) 1.3 0.0 0.0 0.2 0.0 0.3 2 1
Pantothenic acid (mg) 0.7 0.0 0.0 0.0 0.0 0.3 1 1
Phenylalanine (g) 0.5 0.0 0.0 0.0 0.0 0.2 1 0
Phosphorus (mg) 388.5 0.0 9.2 14.7 10.2 101.5 524 262
Phytosterols n/a 9.9 n/a 2.7 5.3 n/a 18 9
Polyunsaturated Fat (g) 2.8 0.5 0.0 0.0 0.0 0.2 4 2
Potassium (mg) 478.6 0.0 24.1 167.4 51.1 18.7 740 370
Proline (g) 0.7 0.0 0.0 0.0 0.0 0.4 1 1
Protein (g) 12.0 0.0 0.4 0.9 0.4 4.3 18 9
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 37.6 38 19
Riboflavin (mg) 0.3 0.0 0.0 0.1 0.0 0.3 1 0
Saturated Fat (g) 0.6 0.6 0.0 0.0 0.0 4.5 6 3
Selenium (mcg) 7.2 0.0 0.9 0.3 0.2 4.5 13 7
Serine (g) 0.5 0.0 0.0 0.0 0.0 0.4 1 0
Sodium (mg) 4.3 0.1 1.0 23.7 1.4 336.0 366 183
Starch (g) 44.4 n/a n/a n/a 0.0 n/a 44 22
Sucrose n/a n/a n/a 0.0 0.3 n/a 0 0
Sugar n/a 0.0 0.1 0.1 1.5 1.2 3 1
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.3 0.0 0.0 0.0 0.0 0.0 0 0
Threonine (g) 0.4 0.0 0.0 0.0 0.0 0.2 1 0
Tocopherol, alpha (mg) 2.1 0.6 0.0 0.6 0.0 0.1 3 2
Tocopherol, beta (mg) 0.1 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, delta (mg) 0.3 0.0 n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 3.9 0.0 n/a 0.1 0.0 n/a 4 2
Total Fat (g) 5.2 4.5 0.0 0.1 0.0 6.4 16 8
Tryptophan (g) 0.1 0.0 0.0 0.0 0.0 0.1 0 0
Tyrosine (g) 0.2 0.0 0.0 0.0 0.0 0.2 0 0
Valine (g) 0.5 0.0 0.0 0.0 0.0 0.3 1 0
Vitamin A, IU (IU) 11.9 0.0 0.5 2,813.1 0.7 127.0 2,953 1,477
Vitamin A, RAE (mcg) 0.9 0.0 0.0 140.7 0.0 37.6 179 90
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.5 1 0
Vitamin B-6 (mg) 0.4 0.0 0.1 0.1 0.0 0.1 1 0
Vitamin C n/a 0.0 1.9 8.4 2.6 0.0 13 6
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 4.8 5 2
Water (g) 11.3 0.0 3.5 27.4 31.2 16.6 90 45
Zinc (mg) 2.6 0.0 0.1 0.2 0.1 0.9 4 2

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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