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.
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2 cups (340g) quinoa |
4 cups (948g) water |
1/4 teaspoon (2g) salt |
1/4 teaspoon (1g) fresh ground black pepper |
5 tablespoons (74g) fresh lemon juice |
1 cup (216g) extra virgin olive oil |
1/2 cup (8g) cilantro |
2 teaspoons (6g) garlic |
1 cup (149g) corn |
1 cup (160g) red onions |
1 (45g) red chili peppers |
4 (248g) plum tomatoes |
1 cup (104g) cucumbers |
1 (201g) avocados |
Total | 1 serving | |
| Alanine (g) | 2.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 3 | 0 |
| 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 | 0.0 | 0.0 | 0 | 0 |
| Arginine (g) | 3.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.2 | 0.0 | 0.1 | 0.0 | 0.2 | 4 | 1 |
| Ash (g) | 8.1 | 0.9 | 1.5 | 0.0 | 0.2 | 0.0 | 0.1 | 0.1 | 1.1 | 0.6 | 0.4 | 1.2 | 0.4 | 3.2 | 18 | 3 |
| Aspartic acid (g) | 3.9 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.1 | 0.1 | 0.3 | 0.0 | 0.5 | 5 | 1 |
| Beta-sitosterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 152.8 | 153 | 25 |
| 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 | 0.0 | 0.0 | 0 | 0 |
| Calcium (mg) | 159.8 | 28.4 | 0.4 | 2.5 | 4.4 | 2.2 | 5.4 | 10.1 | 4.5 | 36.8 | 6.3 | 24.8 | 16.6 | 24.1 | 326 | 54 |
| Calories | 1,251.2 | 0.0 | 0.0 | 1.4 | 16.2 | 1,909.4 | 1.8 | 8.3 | 143.0 | 64.0 | 18.0 | 44.6 | 15.6 | 321.6 | 3,795 | 633 |
| Calories (kj) | 5,232.6 | 0.0 | 0.0 | 6.0 | 67.1 | 7,989.8 | 7.6 | 34.9 | 597.5 | 265.6 | 74.7 | 183.5 | 67.6 | 1,346.7 | 15,874 | 2,646 |
| Campesterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | 10.1 | 10 | 2 |
| Carbohydrates (g) | 218.1 | 0.0 | 0.0 | 0.4 | 5.1 | 0.0 | 0.3 | 1.9 | 31.3 | 14.9 | 4.0 | 9.6 | 3.8 | 17.1 | 306 | 51 |
| 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 | 0.0 | 0 | 0 |
| Copper (mg) | 2.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.1 | 0.1 | 0.0 | 0.4 | 3 | 0 |
| Cystine (g) | 0.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Dietary Fiber (g) | 23.8 | 0.0 | 0.0 | 0.1 | 0.2 | 0.0 | 0.2 | 0.1 | 3.6 | 2.7 | 0.7 | 3.0 | 0.5 | 13.5 | 48 | 8 |
| Folate (mcg) | 625.6 | 0.0 | 0.0 | 0.1 | 14.7 | 0.0 | 5.0 | 0.2 | 34.3 | 30.4 | 10.4 | 37.2 | 7.3 | 162.8 | 928 | 155 |
| Folate, DFE (mcg) | 625.6 | 0.0 | 0.0 | 0.1 | 14.7 | 0.0 | 5.0 | 0.2 | 34.3 | 30.4 | 10.4 | 37.2 | 7.3 | 162.8 | 928 | 155 |
| Folate, food (mcg) | 625.6 | 0.0 | 0.0 | 0.1 | 14.7 | 0.0 | 5.0 | 0.2 | 34.3 | 30.4 | 10.4 | 37.2 | 7.3 | 162.8 | 928 | 155 |
| 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 | 0.0 | 0 | 0 |
| Fructose | n/a | n/a | n/a | 0.0 | 0.8 | n/a | n/a | n/a | 1.2 | 2.1 | n/a | 3.4 | 0.9 | 0.2 | 9 | 1 |
| 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 | 0.0 | 0.2 | 0 | 0 |
| Glucose (dextrose) | n/a | n/a | n/a | 0.0 | 0.7 | n/a | n/a | n/a | 1.3 | 3.2 | n/a | 3.1 | 0.8 | 0.7 | 10 | 2 |
| Glutamic acid (g) | 6.3 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 1.0 | 0.4 | 0.1 | 1.1 | 0.2 | 0.6 | 10 | 2 |
| Glycine (g) | 2.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3 | 0 |
| Histidine (g) | 1.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 2 | 0 |
| Hydroxyproline | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | n/a | 0 | 0 |
| Iron (mg) | 15.5 | 0.0 | 0.0 | 0.1 | 0.1 | 1.2 | 0.1 | 0.1 | 0.7 | 0.3 | 0.5 | 0.7 | 0.3 | 1.1 | 21 | 3 |
| Isoleucine (g) | 1.7 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 2 | 0 |
| 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 | 0.0 | 0.0 | 0 | 0 |
| Leucine (g) | 2.9 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.5 | 0.0 | 0.0 | 0.1 | 0.0 | 0.3 | 4 | 1 |
| Lysine (g) | 2.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.1 | 0.0 | 0.1 | 0.0 | 0.3 | 3 | 1 |
| Magnesium (mg) | 669.8 | 9.5 | 0.0 | 1.0 | 4.4 | 0.0 | 2.1 | 1.4 | 38.7 | 16.0 | 10.4 | 27.3 | 13.5 | 58.3 | 852 | 142 |
| Maltose | n/a | n/a | n/a | 0.0 | 0.0 | n/a | n/a | n/a | 0.3 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0 | 0 |
| Manganese (mg) | 6.9 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.1 | 0.3 | 0.1 | 0.3 | 8 | 1 |
| Methionine (g) | 1.1 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Monounsaturated Fat (g) | 5.5 | 0.0 | 0.0 | 0.0 | 0.0 | 157.6 | 0.0 | 0.0 | 0.6 | 0.0 | 0.0 | 0.1 | 0.0 | 19.7 | 183 | 31 |
| Niacin (mg) | 5.2 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.0 | 2.5 | 0.2 | 0.6 | 1.5 | 0.1 | 3.5 | 14 | 2 |
| Pantothenic acid (mg) | 2.6 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 1.2 | 0.2 | 0.1 | 0.2 | 0.3 | 2.8 | 8 | 1 |
| Phenylalanine (g) | 2.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 3 | 0 |
| Phosphorus (mg) | 1,553.8 | 0.0 | 0.0 | 0.9 | 5.9 | 0.0 | 3.8 | 8.6 | 114.7 | 46.4 | 19.4 | 59.5 | 25.0 | 104.5 | 1,942 | 324 |
| Phytosterols | n/a | n/a | 0.0 | 0.5 | n/a | 477.4 | 0.4 | n/a | n/a | 24.0 | n/a | 17.4 | 14.6 | n/a | 534 | 89 |
| Polyunsaturated Fat (g) | 11.2 | 0.0 | 0.0 | 0.0 | 0.0 | 22.7 | 0.0 | 0.0 | 0.9 | 0.0 | 0.1 | 0.2 | 0.0 | 3.7 | 39 | 6 |
| Potassium (mg) | 1,914.2 | 9.5 | 0.1 | 7.6 | 76.0 | 2.2 | 41.7 | 22.5 | 324.8 | 233.6 | 144.9 | 587.8 | 152.9 | 974.9 | 4,493 | 749 |
| Proline (g) | 2.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.4 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3 | 1 |
| Protein (g) | 48.0 | 0.0 | 0.0 | 0.1 | 0.3 | 0.0 | 0.2 | 0.4 | 5.1 | 1.8 | 0.8 | 2.2 | 0.7 | 4.0 | 63 | 11 |
| 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 | 0.0 | 0 | 0 |
| Riboflavin (mg) | 1.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.0 | 0.0 | 0.0 | 0.3 | 2 | 0 |
| Saturated Fat (g) | 2.4 | 0.0 | 0.0 | 0.0 | 0.0 | 29.8 | 0.0 | 0.0 | 0.3 | 0.1 | 0.0 | 0.1 | 0.0 | 4.3 | 37 | 6 |
| Selenium (mcg) | 28.9 | 0.0 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 0.8 | 0.3 | 0.8 | 0.2 | 0.0 | 0.3 | 0.8 | 32 | 5 |
| Serine (g) | 1.9 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.2 | 3 | 0 |
| Sodium (mg) | 17.0 | 28.4 | 581.4 | 0.1 | 0.7 | 4.3 | 3.7 | 1.0 | 1.5 | 6.4 | 4.1 | 12.4 | 2.1 | 14.1 | 677 | 113 |
| Starch (g) | 177.5 | n/a | n/a | n/a | 0.0 | n/a | n/a | n/a | 10.7 | 0.0 | n/a | 0.0 | 0.9 | 0.2 | 189 | 32 |
| Stigmasterol | n/a | n/a | n/a | n/a | n/a | n/a | 0.2 | n/a | n/a | n/a | n/a | n/a | n/a | 4.0 | 4 | 1 |
| Sucrose | n/a | n/a | n/a | 0.0 | 0.3 | n/a | n/a | n/a | 4.1 | 1.6 | n/a | 0.0 | 0.0 | 0.1 | 6 | 1 |
| Sugar | n/a | 0.0 | 0.0 | 0.0 | 1.9 | 0.0 | 0.1 | 0.1 | 6.8 | 6.8 | 2.4 | 6.5 | 1.7 | 1.3 | 28 | 5 |
| 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 | 0.0 | 0.0 | 0 | 0 |
| Thiamin (mg) | 1.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.1 | 0.0 | 0.1 | 0.0 | 0.1 | 2 | 0 |
| Threonine (g) | 1.4 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.1 | 0.0 | 0.1 | 2 | 0 |
| Tocopherol, alpha (mg) | 8.3 | 0.0 | 0.0 | 0.0 | 0.1 | 31.0 | 0.2 | 0.0 | 0.1 | 0.0 | 0.3 | 1.3 | 0.0 | 4.2 | 46 | 8 |
| Tocopherol, beta (mg) | 0.3 | n/a | n/a | 0.0 | n/a | 0.2 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Tocopherol, delta (mg) | 1.2 | n/a | n/a | 0.0 | n/a | 0.0 | n/a | n/a | 0.0 | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 1 | 0 |
| Tocopherol, gamma (mg) | 15.5 | n/a | n/a | 0.0 | n/a | 1.8 | n/a | n/a | 0.3 | 0.0 | n/a | 0.3 | 0.0 | 0.7 | 19 | 3 |
| Total Fat (g) | 20.6 | 0.0 | 0.0 | 0.0 | 0.2 | 216.0 | 0.0 | 0.0 | 2.2 | 0.2 | 0.2 | 0.5 | 0.1 | 29.5 | 270 | 45 |
| 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 | 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 | n/a | 0 | 0 |
| Tryptophan (g) | 0.6 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Tyrosine (g) | 0.9 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.2 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 1 | 0 |
| Valine (g) | 2.0 | n/a | 0.0 | 0.0 | n/a | 0.0 | n/a | 0.0 | 0.3 | 0.0 | 0.0 | 0.0 | 0.0 | 0.2 | 3 | 0 |
| Vitamin A, IU (IU) | 47.6 | 0.0 | 0.0 | 3.1 | 4.4 | 0.0 | 539.8 | 0.5 | 391.9 | 3.2 | 428.4 | 2,065.8 | 109.2 | 293.5 | 3,887 | 648 |
| Vitamin A, RAE (mcg) | 3.4 | 0.0 | 0.0 | 0.2 | 0.0 | 0.0 | 27.0 | 0.0 | 19.4 | 0.0 | 21.6 | 104.2 | 5.2 | 14.1 | 195 | 32 |
| 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 | 0.0 | 0 | 0 |
| Vitamin B-6 (mg) | 1.7 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.2 | 0.2 | 0.2 | 0.2 | 0.0 | 0.5 | 3 | 1 |
| Vitamin C | n/a | 0.0 | 0.0 | 0.0 | 28.5 | 0.0 | 2.2 | 1.7 | 8.2 | 11.8 | 64.7 | 34.0 | 2.9 | 20.1 | 174 | 29 |
| 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 | 0.0 | 0 | 0 |
| Water (g) | 45.2 | 947.1 | 0.0 | 0.1 | 68.1 | 0.0 | 7.4 | 3.3 | 109.4 | 142.6 | 39.6 | 234.4 | 99.0 | 147.2 | 1,843 | 307 |
| Zinc (mg) | 10.5 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.0 | 0.1 | 0.9 | 0.3 | 0.1 | 0.4 | 0.2 | 1.3 | 14 | 2 |
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