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Nutritional Facts: Quinoa and Corn Salad

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.

  3 tablespoons (46g)
lemon juice
3 tablespoons (41g)
olive oil
3 tablespoons (3g)
fresh cilantro
1 to taste (0g)
salt & freshly ground black pepper
1 1/2 cups (356g)
water
1 cup (165g)
frozen corn
1/2 cup (85g)
quinoa
1/2 teaspoon (1g)
cumin seeds
1 cup (172g)
black beans
1 medium (123g)
tomatoes
3 tablespoons (30g)
red onions
Total 1 serving
Alanine n/a 0.0 n/a n/a n/a 0.5 0.5 n/a 0.6 0.0 0.0 2 0
Alcohol (g) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Arginine n/a 0.0 n/a n/a n/a 0.2 0.9 n/a 0.9 0.0 0.0 2 1
Ash (g) 0.1 0.0 0.0 n/a 0.4 0.8 2.0 0.1 2.0 0.6 0.1 6 2
Aspartic acid n/a 0.0 n/a n/a n/a 0.4 1.0 n/a 1.8 0.2 0.0 3 1
Beta-sitosterol n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 2.7 0.4 2.0 n/a 10.7 6.6 40.0 9.8 46.4 12.3 6.9 138 34
Calories 10.1 358.0 0.7 n/a 0.0 145.2 312.8 3.9 227.0 22.1 12.0 1,092 273
Calories (kj) 41.6 1,498.1 2.9 n/a 0.0 608.9 1,308.2 16.5 949.4 91.0 49.8 4,566 1,142
Campesterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 3.2 0.0 0.1 n/a 0.0 34.3 54.5 0.5 40.8 4.8 2.8 141 35
Cholesterol (mg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.0 0.0 0.0 n/a 0.0 0.1 0.5 0.0 0.4 0.1 0.0 1 0
Cystine n/a 0.0 n/a n/a n/a 0.0 0.2 n/a 0.2 0.0 0.0 0 0
Dietary Fiber (g) 0.1 0.0 0.1 n/a 0.0 4.0 6.0 0.1 15.0 1.5 0.5 27 7
Folate (mcg) 9.2 0.0 1.9 n/a 0.0 59.4 156.4 0.1 256.3 18.5 5.7 507 127
Folate, DFE (mcg) 9.2 0.0 1.9 n/a 0.0 59.4 156.4 0.1 256.3 18.5 5.7 507 127
Folate, food (mcg) 9.2 0.0 1.9 n/a 0.0 59.4 156.4 0.1 256.3 18.5 5.7 507 127
Folic acid (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.5 n/a n/a n/a n/a n/a n/a n/a n/a 1.7 0.4 3 1
Galactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Glucose (dextrose) (g) 0.5 n/a n/a n/a n/a n/a n/a n/a n/a 1.5 0.6 3 1
Glutamic acid n/a 0.0 n/a n/a n/a 1.0 1.6 n/a 2.3 0.5 0.1 5 1
Glycine n/a 0.0 n/a n/a n/a 0.2 0.6 n/a 0.6 0.0 0.0 1 0
Histidine n/a 0.0 n/a n/a n/a 0.1 0.3 n/a 0.4 0.0 0.0 1 0
Iron (mg) 0.0 0.2 0.1 n/a 0.0 0.7 3.9 0.7 3.6 0.3 0.1 10 2
Isoleucine n/a 0.0 n/a n/a n/a 0.2 0.4 n/a 0.7 0.0 0.0 1 0
Lactose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Leucine n/a 0.0 n/a n/a n/a 0.5 0.7 n/a 1.2 0.0 0.0 3 1
Lysine n/a 0.0 n/a n/a n/a 0.2 0.7 n/a 1.0 0.0 0.0 2 0
Magnesium (mg) 2.7 0.0 0.8 n/a 3.6 29.7 167.5 3.8 120.4 13.5 3.0 345 86
Maltose (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 0 0
Manganese (mg) 0.0 0.0 0.0 n/a 0.0 0.2 1.7 0.0 0.8 0.1 0.0 3 1
Methionine n/a 0.0 n/a n/a n/a 0.1 0.3 n/a 0.2 0.0 0.0 1 0
Monounsaturated Fat (g) 0.0 29.5 0.0 n/a 0.0 0.4 1.4 0.1 0.1 0.0 0.0 32 8
Niacin (mg) 0.0 0.0 0.0 n/a 0.0 2.8 1.3 0.0 0.9 0.7 0.0 6 1
Pantothenic acid (mg) 0.1 0.0 0.0 n/a 0.0 0.5 0.7 n/a 0.4 0.1 0.0 2 0
Phenylalanine n/a 0.0 n/a n/a n/a 0.2 0.5 n/a 0.8 0.0 0.0 2 0
Phosphorus (mg) 3.7 0.0 1.4 n/a 0.0 113.9 388.5 5.2 240.8 29.5 8.7 792 198
Phytosterols n/a 89.5 0.2 n/a n/a n/a n/a 0.7 n/a 8.6 4.5 103 26
Polyunsaturated Fat (g) 0.0 4.3 0.0 n/a 0.0 0.6 2.8 0.0 0.4 0.1 0.0 8 2
Potassium (mg) 47.1 0.4 15.6 n/a 3.6 346.5 478.6 18.8 610.6 291.5 43.8 1,856 464
Proline n/a 0.0 n/a n/a n/a 0.5 0.7 n/a 0.6 0.0 0.0 2 0
Protein (g) 0.2 0.0 0.1 n/a 0.0 5.0 12.0 0.2 15.2 1.1 0.3 34 9
Retinol (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 n/a 0.0 0.1 0.3 0.0 0.1 0.0 0.0 1 0
Saturated Fat (g) 0.0 5.6 0.0 n/a 0.0 0.2 0.6 0.0 0.2 0.0 0.0 7 2
Selenium (mcg) 0.0 0.0 0.0 n/a 0.0 1.2 7.2 0.1 2.1 0.0 0.2 11 3
Serine n/a 0.0 n/a n/a n/a 0.2 0.5 n/a 0.8 0.0 0.0 2 0
Sodium (mg) 0.5 0.8 1.4 n/a 10.7 5.0 4.3 1.8 1.7 6.2 1.2 33 8
Starch (g) 0.0 n/a n/a n/a n/a n/a 44.4 n/a n/a 0.0 0.0 44 11
Stigmasterol n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 0.2 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.3 0 0
Sugar (g) 1.2 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 3.2 1.3 6 1
Theobromine (mg) 0.0 0.0 0.0 n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 n/a 0.0 0.1 0.3 0.0 0.4 0.0 0.0 1 0
Threonine n/a 0.0 n/a n/a n/a 0.2 0.4 n/a 0.6 0.0 0.0 1 0
Tocopherol, alpha (mg) 0.1 5.8 0.1 n/a 0.0 n/a 2.1 0.0 n/a 0.7 0.0 9 2
Tocopherol, beta n/a 0.0 n/a n/a n/a n/a 0.1 n/a n/a 0.0 0.0 0 0
Tocopherol, delta n/a 0.0 n/a n/a n/a n/a 0.3 n/a n/a 0.0 0.0 0 0
Tocopherol, gamma n/a 0.3 n/a n/a n/a n/a 3.9 n/a n/a 0.1 0.0 4 1
Total Fat (g) 0.1 40.5 0.0 n/a 0.0 1.3 5.2 0.2 0.9 0.2 0.0 48 12
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan n/a 0.0 n/a n/a n/a 0.0 0.1 n/a 0.2 0.0 0.0 0 0
Tyrosine n/a 0.0 n/a n/a n/a 0.2 0.2 n/a 0.4 0.0 0.0 1 0
Valine n/a 0.0 n/a n/a n/a 0.3 0.5 n/a 0.8 0.0 0.0 2 0
Vitamin A, IU (IU) 2.7 0.0 202.4 n/a 0.0 0.0 11.9 13.3 10.3 1,024.6 0.6 1,266 316
Vitamin A, RAE (mcg) 0.0 0.0 10.1 n/a 0.0 0.0 0.9 0.7 0.0 51.7 0.0 63 16
Vitamin B-12 (mcg) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.0 0.0 n/a 0.0 0.3 0.4 0.0 0.1 0.1 0.0 1 0
Vitamin C (mg) 17.7 0.0 0.8 n/a 0.0 10.6 n/a 0.1 0.0 16.9 2.2 48 12
Vitamin D (IU) 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 42.2 0.0 2.8 n/a 355.1 123.6 11.3 0.1 113.1 116.3 26.7 791 198
Zinc (mg) 0.0 0.0 0.0 n/a 0.0 0.6 2.6 0.1 1.9 0.2 0.1 6 1

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