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Nutritional Facts: Quinoa Stew

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 tablespoon (14g)
vegetable oil
2 (6g)
garlic cloves
1 (110g)
onions
1 tablespoon (6g)
ground cumin
1 tablespoon (3g)
dried oregano
3 cups (0g)
yellow potatoes
1 cup (124g)
zucchini
1 cup (170g)
quinoa
4 cups (0g)
vegetable stock
2 (0g)
chipotle chiles in adobo
15 ounces (425g)
diced tomatoes
1 cup (330g)
corn kernels
1 to taste (8g)
salt and black pepper
2 teaspoons (4g)
lemon zest
Total 1 serving
Alanine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.0 n/a n/a 0.1 0.9 n/a n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Arginine (g) 0.0 0.0 0.1 n/a 0.0 n/a 0.1 1.9 n/a n/a 0.1 0.4 n/a n/a 3 0
Ash (g) 0.0 0.1 0.4 0.5 0.2 n/a 0.7 4.0 n/a n/a 2.1 1.6 n/a 0.0 10 2
Aspartic acid (g) 0.0 0.0 0.1 n/a 0.0 n/a 0.2 1.9 n/a n/a 0.6 0.8 n/a n/a 4 1
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Calcium (mg) 0.0 10.9 25.3 55.9 47.9 n/a 19.8 79.9 n/a n/a 42.5 13.2 n/a 5.4 301 50
Calories 120.2 8.9 44.0 22.5 8.0 n/a 21.1 625.6 n/a n/a 76.5 290.4 n/a 1.9 1,219 203
Calories (kj) 503.1 37.4 182.6 94.0 33.2 n/a 86.8 2,616.3 n/a n/a 314.7 1,217.7 n/a 7.9 5,094 849
Carbohydrates (g) 0.0 2.0 10.3 2.7 2.1 n/a 3.9 109.1 n/a n/a 16.5 68.7 n/a 0.6 216 36
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Copper (mg) 0.0 0.0 0.0 0.1 0.0 n/a 0.1 1.0 n/a n/a 0.3 0.1 n/a 0.0 2 0
Cystine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.3 n/a n/a 0.0 0.1 n/a n/a 0 0
Dietary Fiber (g) 0.0 0.1 1.9 0.6 1.3 n/a 1.2 11.9 n/a n/a 5.1 7.9 n/a 0.4 30 5
Folate (mcg) 0.0 0.2 20.9 0.6 7.1 n/a 29.8 312.8 n/a n/a 63.8 118.8 n/a 0.5 554 92
Folate, DFE (mcg) 0.0 0.2 20.9 0.6 7.1 n/a 29.8 312.8 n/a n/a 63.8 118.8 n/a 0.5 554 92
Folate, food (mcg) 0.0 0.2 20.9 0.6 7.1 n/a 29.8 312.8 n/a n/a 63.8 118.8 n/a 0.5 554 92
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Fructose n/a n/a 1.4 n/a 0.0 n/a 1.7 n/a n/a n/a 5.8 n/a n/a n/a 9 1
Galactose n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a 2.2 n/a 0.1 n/a 1.3 n/a n/a n/a 5.3 n/a n/a n/a 9 1
Glutamic acid (g) 0.0 0.0 0.3 n/a 0.0 n/a 0.2 3.2 n/a n/a 1.8 2.0 n/a n/a 7 1
Glycine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.2 n/a n/a 0.1 0.4 n/a n/a 2 0
Histidine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.7 n/a n/a 0.1 0.3 n/a n/a 1 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 n/a 0 0
Iron (mg) 0.0 0.1 0.2 4.0 1.1 n/a 0.5 7.8 n/a n/a 1.1 1.4 n/a 0.0 16 3
Isoleucine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 0.9 n/a n/a 0.1 0.4 n/a n/a 1 0
Lactose n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.4 n/a n/a 0.1 1.1 n/a n/a 3 0
Lysine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.3 n/a n/a 0.1 0.4 n/a n/a 2 0
Magnesium (mg) 0.0 1.5 11.0 22.0 8.1 n/a 22.3 334.9 n/a n/a 46.8 59.4 n/a 0.6 507 84
Maltose n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0 0
Manganese n/a 0.1 0.1 0.2 0.1 n/a 0.2 3.5 n/a n/a 0.5 0.4 n/a n/a 5 1
Methionine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.5 n/a n/a 0.0 0.2 n/a n/a 1 0
Monounsaturated Fat (g) 3.8 0.0 0.0 0.8 0.0 n/a 0.0 2.7 n/a n/a 0.1 0.7 n/a 0.0 8 1
Niacin (mg) 0.0 0.0 0.1 0.3 0.1 n/a 0.6 2.6 n/a n/a 2.5 5.7 n/a 0.0 12 2
Pantothenic acid (mg) 0.0 0.0 0.1 n/a 0.0 n/a 0.3 1.3 n/a n/a 0.4 0.9 n/a 0.0 3 1
Phenylalanine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.0 n/a n/a 0.1 0.5 n/a n/a 2 0
Phosphorus (mg) 0.0 9.2 31.9 29.9 4.4 n/a 47.1 776.9 n/a n/a 102.1 227.7 n/a 0.5 1,230 205
Phytosterols (mg) 131.6 n/a 16.5 4.1 6.1 n/a n/a n/a n/a n/a 29.8 n/a n/a 1.4 189 32
Polyunsaturated Fat (g) 7.4 0.0 0.0 0.2 0.0 n/a 0.1 5.6 n/a n/a 0.4 1.2 n/a 0.0 15 2
Potassium (mg) 0.0 24.1 160.6 107.3 37.8 n/a 323.6 957.1 n/a n/a 1,007.8 693.0 n/a 6.4 3,318 553
Proline (g) 0.0 0.0 0.0 n/a 0.1 n/a 0.0 1.3 n/a n/a 0.1 0.9 n/a n/a 2 0
Protein (g) 0.0 0.4 1.2 1.1 0.3 n/a 1.5 24.0 n/a n/a 3.7 10.0 n/a 0.1 42 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.1 0.5 n/a n/a 0.1 0.2 n/a 0.0 1 0
Saturated Fat (g) 1.8 0.0 0.0 0.1 0.0 n/a 0.1 1.2 n/a n/a 0.1 0.4 n/a 0.0 4 1
Selenium (mcg) 0.0 0.9 0.6 0.3 0.1 n/a 0.2 14.5 n/a n/a 0.0 2.3 n/a 0.0 19 3
Serine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.0 n/a n/a 0.1 0.5 n/a n/a 2 0
Sodium (mg) 0.0 1.0 4.4 10.1 0.8 n/a 9.9 8.5 n/a n/a 21.3 9.9 n/a 0.2 66 11
Starch n/a n/a 0.0 n/a n/a n/a 0.0 88.8 n/a n/a 0.0 n/a n/a n/a 89 15
Sucrose n/a n/a 1.1 n/a 0.0 n/a 0.1 n/a n/a n/a 0.0 n/a n/a n/a 1 0
Sugar (g) 0.0 0.1 4.7 0.1 0.1 n/a 3.1 n/a n/a n/a 11.2 n/a n/a 0.2 19 3
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a n/a 0.0 0 0
Thiamin (mg) 0.0 0.0 0.1 0.0 0.0 n/a 0.1 0.6 n/a n/a 0.2 0.3 n/a 0.0 1 0
Threonine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.7 n/a n/a 0.1 0.4 n/a n/a 1 0
Tocopherol, alpha (mg) 1.9 0.0 0.0 0.2 0.5 n/a 0.1 4.1 n/a n/a 2.3 n/a n/a 0.0 9 2
Tocopherol, beta n/a n/a 0.0 n/a 0.0 n/a n/a 0.1 n/a n/a 0.0 n/a n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 n/a 0.0 n/a n/a 0.6 n/a n/a 0.0 n/a n/a n/a 1 0
Tocopherol, gamma n/a n/a 0.0 n/a 0.7 n/a n/a 7.7 n/a n/a 0.5 n/a n/a n/a 9 1
Total Fat (g) 13.6 0.0 0.1 1.3 0.1 n/a 0.4 10.3 n/a n/a 0.9 2.5 n/a 0.0 29 5
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a 0.0 n/a 0.0 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 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.3 n/a n/a 0.0 0.1 n/a n/a 0 0
Tyrosine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.5 n/a n/a 0.1 0.4 n/a n/a 1 0
Valine (g) 0.0 0.0 0.0 n/a 0.0 n/a 0.1 1.0 n/a n/a 0.1 0.6 n/a n/a 2 0
Vitamin A, IU (IU) 0.0 0.5 2.2 76.2 51.0 n/a 248.0 23.8 n/a n/a 3,542.3 0.0 n/a 2.0 3,946 658
Vitamin A, RAE (mcg) 0.0 0.0 0.0 3.8 2.6 n/a 12.4 1.7 n/a n/a 178.6 0.0 n/a 0.1 199 33
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.0 0.0 n/a 0.2 0.8 n/a n/a 0.3 0.6 n/a 0.0 2 0
Vitamin C (mg) 0.0 1.9 8.1 0.5 0.1 n/a 22.2 n/a n/a n/a 58.3 21.1 n/a 5.2 117 20
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0.0 0 0
Water (g) 0.0 3.5 98.0 0.5 0.3 n/a 117.5 22.6 n/a n/a 401.9 247.2 n/a 3.3 895 149
Zinc (mg) 0.0 0.1 0.2 0.3 0.1 n/a 0.4 5.3 n/a n/a 0.7 1.2 n/a 0.0 8 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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