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Nutritional Facts: Versatile Quinoa 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 cups (340g)
quinoa
4 cups (720g)
tomatoes
4 (12g)
garlic cloves
2 large (300g)
onions
4 tablespoons (54g)
olive oil
2 (0g)
stock cubes
Total 1 serving
Alanine (g) 2.0 0.2 0.0 0.1 0.0 n/a 2 0
Alcohol n/a 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 3.7 0.2 0.1 0.3 0.0 n/a 4 0
Ash (g) 8.1 3.6 0.2 1.1 0.0 n/a 13 1
Aspartic acid (g) 3.9 1.0 0.1 0.3 0.0 n/a 5 1
Caffeine n/a 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 159.8 72.0 21.7 69.0 0.5 n/a 323 32
Calories 1,251.2 129.6 17.9 120.0 477.4 n/a 1,996 200
Calories (kj) 5,232.6 532.8 74.8 498.0 1,997.5 n/a 8,336 834
Carbohydrates (g) 218.1 28.0 4.0 28.0 0.0 n/a 278 28
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Copper (mg) 2.0 0.4 0.0 0.1 0.0 n/a 3 0
Cystine (g) 0.7 0.1 0.0 0.0 0.0 n/a 1 0
Dietary Fiber (g) 23.8 8.6 0.3 5.1 0.0 n/a 38 4
Folate (mcg) 625.6 108.0 0.4 57.0 0.0 n/a 791 79
Folate, DFE (mcg) 625.6 108.0 0.4 57.0 0.0 n/a 791 79
Folate, food (mcg) 625.6 108.0 0.4 57.0 0.0 n/a 791 79
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a 9.9 n/a 3.9 n/a n/a 14 1
Galactose n/a 0.0 n/a 0.0 n/a n/a 0 0
Glucose (dextrose) n/a 9.0 n/a 5.9 n/a n/a 15 1
Glutamic acid (g) 6.3 3.1 0.1 0.8 0.0 n/a 10 1
Glycine (g) 2.4 0.1 0.0 0.1 0.0 n/a 3 0
Histidine (g) 1.4 0.1 0.0 0.0 0.0 n/a 2 0
Iron (mg) 15.5 1.9 0.2 0.6 0.3 n/a 19 2
Isoleucine (g) 1.7 0.1 0.0 0.0 0.0 n/a 2 0
Lactose n/a 0.0 n/a 0.0 n/a n/a 0 0
Leucine (g) 2.9 0.2 0.0 0.1 0.0 n/a 3 0
Lysine (g) 2.6 0.2 0.0 0.1 0.0 n/a 3 0
Magnesium (mg) 669.8 79.2 3.0 30.0 0.0 n/a 782 78
Maltose n/a 0.0 n/a 0.0 n/a n/a 0 0
Manganese (mg) 6.9 0.8 0.2 0.4 0.0 n/a 8 1
Methionine (g) 1.1 0.0 0.0 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 5.5 0.2 0.0 0.0 39.4 n/a 45 5
Niacin (mg) 5.2 4.3 0.1 0.3 0.0 n/a 10 1
Pantothenic acid (mg) 2.6 0.6 0.1 0.4 0.0 n/a 4 0
Phenylalanine (g) 2.0 0.2 0.0 0.1 0.0 n/a 2 0
Phosphorus (mg) 1,553.8 172.8 18.4 87.0 0.0 n/a 1,832 183
Phytosterols n/a 50.4 n/a 45.0 119.3 n/a 215 21
Polyunsaturated Fat (g) 11.2 0.6 0.0 0.1 5.7 n/a 18 2
Potassium (mg) 1,914.2 1,706.4 48.1 438.0 0.5 n/a 4,107 411
Proline (g) 2.6 0.1 0.0 0.0 0.0 n/a 3 0
Protein (g) 48.0 6.3 0.8 3.3 0.0 n/a 58 6
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 1.1 0.1 0.0 0.1 0.0 n/a 1 0
Saturated Fat (g) 2.4 0.2 0.0 0.1 7.5 n/a 10 1
Selenium (mcg) 28.9 0.0 1.7 1.5 0.0 n/a 32 3
Serine (g) 1.9 0.2 0.0 0.1 0.0 n/a 2 0
Sodium (mg) 17.0 36.0 2.0 12.0 1.1 n/a 68 7
Starch (g) 177.5 0.0 n/a 0.0 n/a n/a 178 18
Sucrose n/a 0.0 n/a 3.0 n/a n/a 3 0
Sugar n/a 18.9 0.1 12.7 0.0 n/a 32 3
Theobromine n/a 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 1.2 0.3 0.0 0.1 0.0 n/a 2 0
Threonine (g) 1.4 0.2 0.0 0.1 0.0 n/a 2 0
Tocopherol, alpha (mg) 8.3 3.9 0.0 0.1 7.7 n/a 20 2
Tocopherol, beta (mg) 0.3 0.1 n/a 0.0 0.1 n/a 0 0
Tocopherol, delta (mg) 1.2 0.0 n/a 0.0 0.0 n/a 1 0
Tocopherol, gamma (mg) 15.5 0.9 n/a 0.0 0.4 n/a 17 2
Total Fat (g) 20.6 1.4 0.1 0.3 54.0 n/a 76 8
Tryptophan (g) 0.6 0.0 0.0 0.0 0.0 n/a 1 0
Tyrosine (g) 0.9 0.1 0.0 0.0 0.0 n/a 1 0
Valine (g) 2.0 0.1 0.0 0.1 0.0 n/a 2 0
Vitamin A, IU (IU) 47.6 5,997.6 1.1 6.0 0.0 n/a 6,052 605
Vitamin A, RAE (mcg) 3.4 302.4 0.0 0.0 0.0 n/a 306 31
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 1.7 0.6 0.1 0.4 0.0 n/a 3 0
Vitamin C n/a 98.6 3.7 22.2 0.0 n/a 125 12
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 45.2 680.5 7.0 267.3 0.0 n/a 1,000 100
Zinc (mg) 10.5 1.2 0.1 0.5 0.0 n/a 12 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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