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 tablespoon (14g) extra virgin olive oil |
3/4 cup (183g) fresh lemon juice |
1 teaspoon (1g) dried oregano |
1 (3g) garlic cloves |
1/2 cup (67g) kalamata olives |
1 bunch (180g) scallions |
1 (301g) cucumbers |
1 pint (298g) grape tomatoes |
7 ounces (211g) feta cheese |
1/2 (55g) red onions |
1 to taste (0g) salt and pepper |
Total | 1 serving | |
| Alanine (g) | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 1.3 | 0.0 | n/a | 3 | 1 |
| Alcohol | n/a | 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 |
| Arginine (g) | 1.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 1.0 | 0.1 | n/a | 3 | 1 |
| Ash (g) | 4.0 | 0.5 | 0.0 | 0.4 | 0.1 | 0.0 | 1.5 | 1.5 | 1.1 | 1.5 | 11.0 | 0.2 | n/a | 22 | 5 |
| Aspartic acid (g) | 1.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.3 | 0.1 | 0.4 | 1.6 | 0.1 | n/a | 5 | 1 |
| Caffeine | n/a | 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 |
| Calcium (mg) | 79.9 | 14.2 | 0.1 | 11.0 | 16.0 | 5.4 | 59.1 | 129.6 | 48.2 | 29.8 | 1,038.9 | 12.7 | n/a | 1,445 | 361 |
| Calories | 625.6 | 0.0 | 119.3 | 40.3 | 2.7 | 4.5 | 77.3 | 57.6 | 45.2 | 53.6 | 556.3 | 22.0 | n/a | 1,604 | 401 |
| Calories (kj) | 2,616.3 | 0.0 | 499.4 | 166.5 | 11.1 | 18.7 | 323.2 | 243.0 | 195.7 | 220.5 | 2,324.3 | 91.3 | n/a | 6,710 | 1,677 |
| Carbohydrates (g) | 109.1 | 0.0 | 0.0 | 12.6 | 0.7 | 1.0 | 4.2 | 13.2 | 10.9 | 11.6 | 8.6 | 5.1 | n/a | 177 | 44 |
| Cholesterol (mg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 187.5 | 0.0 | n/a | 188 | 47 |
| Copper (mg) | 1.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.2 | 0.1 | 0.0 | n/a | 2 | 0 |
| Cystine (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | n/a | 0.0 | 0.0 | 0.2 | 0.0 | n/a | 1 | 0 |
| Dietary Fiber (g) | 11.9 | 0.0 | 0.0 | 0.5 | 0.4 | 0.1 | 2.2 | 4.7 | 1.5 | 3.6 | 0.0 | 0.9 | n/a | 26 | 6 |
| Folate (mcg) | 312.8 | 0.0 | 0.0 | 36.6 | 2.4 | 0.1 | 0.0 | 115.2 | 21.1 | 44.7 | 67.4 | 10.5 | n/a | 611 | 153 |
| Folate, DFE (mcg) | 312.8 | 0.0 | 0.0 | 36.6 | 2.4 | 0.1 | 0.0 | 115.2 | 21.1 | 44.7 | 67.4 | 10.5 | n/a | 611 | 153 |
| Folate, food (mcg) | 312.8 | 0.0 | 0.0 | 36.6 | 2.4 | 0.1 | 0.0 | 115.2 | 21.1 | 44.7 | 67.4 | 10.5 | n/a | 611 | 153 |
| 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 | n/a | 2.0 | 0.0 | n/a | n/a | n/a | 2.6 | 4.1 | n/a | 0.7 | n/a | 9 | 2 |
| Galactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 1.8 | 0.0 | n/a | n/a | n/a | 2.3 | 3.7 | n/a | 1.1 | n/a | 9 | 2 |
| Glutamic acid (g) | 3.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 0.7 | 0.6 | 1.3 | 5.1 | 0.1 | n/a | 11 | 3 |
| Glycine (g) | 1.2 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 0.2 | 0.0 | n/a | 2 | 0 |
| Histidine (g) | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 7.8 | 0.0 | 0.1 | 0.1 | 0.4 | 0.1 | 2.2 | 2.7 | 0.8 | 0.8 | 1.4 | 0.1 | n/a | 16 | 4 |
| Isoleucine (g) | 0.9 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 1.7 | 0.0 | n/a | 3 | 1 |
| Lactose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Leucine (g) | 1.4 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 2.9 | 0.0 | n/a | 5 | 1 |
| Lysine (g) | 1.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.1 | 0.1 | 2.6 | 0.0 | n/a | 4 | 1 |
| Magnesium (mg) | 334.9 | 4.7 | 0.0 | 11.0 | 2.7 | 0.8 | 2.7 | 36.0 | 39.1 | 32.8 | 40.0 | 5.5 | n/a | 510 | 128 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Manganese (mg) | 3.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 0.2 | 0.3 | 0.1 | 0.1 | n/a | 5 | 1 |
| Methionine (g) | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.8 | 0.0 | n/a | 1 | 0 |
| Monounsaturated Fat (g) | 2.7 | 0.0 | 9.8 | 0.0 | 0.0 | 0.0 | 5.3 | 0.0 | 0.0 | 0.1 | 9.7 | 0.0 | n/a | 28 | 7 |
| Niacin (mg) | 2.6 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.9 | 0.3 | 1.8 | 2.1 | 0.1 | n/a | 8 | 2 |
| Pantothenic acid (mg) | 1.3 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.8 | 0.3 | 2.0 | 0.1 | n/a | 5 | 1 |
| Phenylalanine (g) | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 1.4 | 0.0 | n/a | 3 | 1 |
| Phosphorus (mg) | 776.9 | 0.0 | 0.0 | 14.6 | 1.5 | 4.6 | 2.0 | 66.6 | 72.2 | 71.5 | 710.2 | 16.0 | n/a | 1,736 | 434 |
| Phytosterols | n/a | n/a | 29.8 | n/a | 2.0 | n/a | n/a | n/a | 42.1 | 20.9 | n/a | 8.3 | n/a | 103 | 26 |
| Polyunsaturated Fat (g) | 5.6 | 0.0 | 1.4 | 0.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.1 | 0.2 | 1.2 | 0.0 | n/a | 9 | 2 |
| Potassium (mg) | 957.1 | 4.7 | 0.1 | 188.5 | 12.6 | 12.0 | 5.4 | 496.8 | 442.5 | 706.3 | 130.7 | 80.3 | n/a | 3,037 | 759 |
| Proline (g) | 1.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 2.9 | 0.0 | n/a | 5 | 1 |
| Protein (g) | 24.0 | 0.0 | 0.0 | 0.6 | 0.1 | 0.2 | 0.6 | 3.3 | 2.0 | 2.6 | 29.9 | 0.6 | n/a | 64 | 16 |
| Retinol (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 263.4 | 0.0 | n/a | 263 | 66 |
| Riboflavin (mg) | 0.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 1.8 | 0.0 | n/a | 3 | 1 |
| Saturated Fat (g) | 1.2 | 0.0 | 1.9 | 0.1 | 0.0 | 0.0 | 1.0 | 0.1 | 0.1 | 0.1 | 31.5 | 0.0 | n/a | 36 | 9 |
| Selenium (mcg) | 14.5 | 0.0 | 0.0 | 0.2 | 0.0 | 0.4 | 0.6 | 1.1 | 0.9 | 0.0 | 31.6 | 0.3 | n/a | 50 | 12 |
| Serine (g) | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 2.5 | 0.0 | n/a | 4 | 1 |
| Sodium (mg) | 8.5 | 14.2 | 0.3 | 1.8 | 0.3 | 0.5 | 493.9 | 28.8 | 6.0 | 14.9 | 2,351.7 | 2.2 | n/a | 2,923 | 731 |
| Starch (g) | 88.8 | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | 2.5 | 0.0 | n/a | 0.0 | n/a | 91 | 23 |
| Sucrose | n/a | n/a | n/a | 0.8 | 0.0 | n/a | n/a | n/a | 0.1 | 0.0 | n/a | 0.5 | n/a | 1 | 0 |
| Sugar | n/a | 0.0 | 0.0 | 4.6 | 0.0 | 0.0 | 0.0 | 4.2 | 5.0 | 7.8 | 8.6 | 2.3 | n/a | 33 | 8 |
| Theobromine | n/a | 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 |
| Thiamin (mg) | 0.6 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.3 | 0.0 | n/a | 1 | 0 |
| Threonine (g) | 0.7 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 1.3 | 0.0 | n/a | 2 | 1 |
| Tocopherol, alpha (mg) | 4.1 | 0.0 | 1.9 | 0.3 | 0.2 | 0.0 | 1.1 | 1.0 | 0.1 | 1.6 | 0.4 | 0.0 | n/a | 11 | 3 |
| Tocopherol, beta (mg) | 0.1 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0 | 0 |
| Tocopherol, delta (mg) | 0.6 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 1 | 0 |
| Tocopherol, gamma (mg) | 7.7 | n/a | 0.1 | n/a | 0.2 | n/a | 0.0 | n/a | 0.1 | 0.4 | n/a | 0.0 | n/a | 9 | 2 |
| Total Fat (g) | 10.3 | 0.0 | 13.5 | 0.4 | 0.0 | 0.0 | 7.2 | 0.3 | 0.3 | 0.6 | 44.8 | 0.1 | n/a | 78 | 19 |
| Trans-monoenoic Fat | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| TransFatty acids | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Tryptophan (g) | 0.3 | n/a | 0.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.4 | 0.0 | n/a | 1 | 0 |
| Tyrosine (g) | 0.5 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 1.4 | 0.0 | n/a | 2 | 1 |
| Valine (g) | 1.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 2.2 | 0.0 | n/a | 4 | 1 |
| Vitamin A, IU (IU) | 23.8 | 0.0 | 0.0 | 11.0 | 17.0 | 0.3 | 270.8 | 1,794.6 | 316.1 | 2,482.3 | 889.3 | 1.1 | n/a | 5,806 | 1,452 |
| Vitamin A, RAE (mcg) | 1.7 | 0.0 | 0.0 | 0.0 | 0.9 | 0.0 | 13.4 | 90.0 | 15.1 | 125.2 | 263.4 | 0.0 | n/a | 510 | 127 |
| Vitamin B-12 (mcg) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 3.6 | 0.0 | n/a | 4 | 1 |
| Vitamin B-6 (mg) | 0.8 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.2 | 0.9 | 0.1 | n/a | 2 | 1 |
| Vitamin C | n/a | 0.0 | 0.0 | 70.8 | 0.0 | 0.9 | 0.6 | 33.8 | 8.4 | 40.8 | 0.0 | 4.1 | n/a | 160 | 40 |
| Vitamin D (IU) | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 33.7 | 0.0 | n/a | 34 | 8 |
| Water (g) | 22.6 | 473.5 | 0.0 | 168.9 | 0.1 | 1.8 | 53.8 | 161.7 | 286.6 | 281.7 | 116.4 | 49.0 | n/a | 1,616 | 404 |
| Zinc (mg) | 5.3 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.1 | 0.7 | 0.6 | 0.5 | 6.1 | 0.1 | n/a | 14 | 3 |
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.