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Nutritional Facts: Southwest Quinoa 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.

  1 cup (170g)
quinoa
1 lb (454g)
sweet potatoes
1 (201g)
avocados
1/2 cup (75g)
red peppers
1/4 cup (40g)
shallots
1/4 cup (4g)
fresh cilantro
3 tablespoons (41g)
olive oil
2 tablespoons (30g)
lime juice
1/2 teaspoon (1g)
chili powder
1/2 teaspoon (3g)
salt
1/4 teaspoon (1g)
pepper
1/4 cup (32g)
pumpkin seeds
Total 1 serving
Alanine (g) 1.0 0.3 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.5 2 1
Alcohol n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.9 0.2 0.2 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 1.7 4 1
Ash (g) 4.0 4.5 3.2 0.4 0.3 0.1 0.0 0.1 0.2 3.0 0.0 1.5 17 4
Aspartic acid (g) 1.9 1.7 0.5 0.2 0.1 n/a 0.0 0.0 0.0 0.0 0.0 1.0 5 1
Beta-sitosterol n/a n/a 152.8 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 153 38
Caffeine n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 79.9 136.2 24.1 5.2 14.8 2.7 0.4 4.2 4.5 0.7 2.5 14.8 290 73
Calories 625.6 390.4 321.6 23.1 28.8 0.9 358.0 7.6 3.8 0.0 1.4 180.3 1,942 485
Calories (kj) 2,616.3 1,629.9 1,346.7 96.1 120.8 3.8 1,498.1 31.5 15.9 0.0 6.0 754.3 8,119 2,030
Campesterol n/a n/a 10.1 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a 10 3
Carbohydrates (g) 109.1 91.3 17.1 4.5 6.7 0.1 0.0 2.5 0.7 0.0 0.4 3.5 236 59
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
Copper (mg) 1.0 0.7 0.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 3 1
Cystine (g) 0.3 0.1 0.1 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.1 1 0
Dietary Fiber (g) 11.9 13.6 13.5 1.6 n/a 0.1 0.0 0.1 0.5 0.0 0.1 1.9 43 11
Folate (mcg) 312.8 49.9 162.8 34.3 13.6 2.5 0.0 3.0 0.4 0.0 0.1 18.7 598 150
Folate, DFE (mcg) 312.8 49.9 162.8 34.3 13.6 2.5 0.0 3.0 0.4 0.0 0.1 18.7 598 150
Folate, food (mcg) 312.8 49.9 162.8 34.3 13.6 2.5 0.0 3.0 0.4 0.0 0.1 18.7 598 150
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
Fructose n/a 3.2 0.2 1.7 n/a n/a n/a 0.2 0.1 n/a 0.0 0.0 5 1
Galactose n/a 0.0 0.2 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
Glucose (dextrose) n/a 4.4 0.7 1.4 n/a n/a n/a 0.2 0.0 n/a 0.0 0.0 7 2
Glutamic acid (g) 3.2 0.7 0.6 0.2 0.2 n/a 0.0 0.0 0.0 0.0 0.0 2.0 7 2
Glycine (g) 1.2 0.3 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.6 2 1
Histidine (g) 0.7 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.3 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Iron (mg) 7.8 2.8 1.1 0.3 0.5 0.1 0.2 0.0 0.2 0.0 0.1 2.8 16 4
Isoleucine (g) 0.9 0.2 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.4 2 0
Lactose n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
Leucine (g) 1.4 0.4 0.3 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.8 3 1
Lysine (g) 1.3 0.3 0.3 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.4 2 1
Magnesium (mg) 334.9 113.5 58.3 8.9 8.4 1.0 0.0 2.4 2.0 0.0 1.0 190.9 721 180
Maltose n/a 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 0 0
Manganese (mg) 3.5 1.2 0.3 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.1 1.5 7 2
Methionine (g) 0.5 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.2 1 0
Monounsaturated Fat (g) 2.7 0.0 19.7 0.0 0.0 0.0 29.5 0.0 0.0 0.0 0.0 5.2 57 14
Niacin (mg) 2.6 2.5 3.5 0.7 0.1 0.0 0.0 0.0 0.2 0.0 0.0 1.6 11 3
Pantothenic acid (mg) 1.3 3.6 2.8 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.2 8 2
Phenylalanine (g) 1.0 0.4 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.6 2 1
Phosphorus (mg) 776.9 213.4 104.5 19.4 24.0 1.9 0.0 4.2 4.1 0.0 0.9 397.6 1,547 387
Phytosterols n/a 54.5 n/a n/a 2.0 0.2 89.5 n/a 1.1 0.0 0.5 n/a 148 37
Polyunsaturated Fat (g) 5.6 0.1 3.7 0.1 0.0 0.0 4.3 0.0 0.1 0.0 0.0 6.8 21 5
Potassium (mg) 957.1 1,530.0 974.9 157.2 133.6 20.8 0.4 35.4 26.3 0.2 7.6 260.9 4,104 1,026
Proline (g) 1.3 0.2 0.2 0.0 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.4 2 1
Protein (g) 24.0 7.1 4.0 0.7 1.0 0.1 0.0 0.1 0.2 0.0 0.1 9.7 47 12
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
Riboflavin (mg) 0.5 0.3 0.3 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 1.2 0.1 4.3 0.0 0.0 0.0 5.6 0.0 0.0 0.0 0.0 2.8 14 4
Selenium (mcg) 14.5 2.7 0.8 0.1 0.5 0.0 0.0 0.0 0.3 0.0 0.0 3.0 22 5
Serine (g) 1.0 0.4 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.5 2 1
Sodium (mg) 8.5 249.7 14.1 3.0 4.8 1.8 0.8 0.6 22.1 1,162.7 0.1 2.3 1,471 368
Starch (g) 88.8 57.4 0.2 0.0 n/a n/a n/a 0.0 n/a n/a n/a 0.5 147 37
Stigmasterol n/a n/a 4.0 n/a n/a 0.1 n/a n/a n/a n/a n/a n/a 4 1
Sucrose n/a 11.4 0.1 0.0 n/a n/a n/a 0.1 0.0 n/a 0.0 0.4 12 3
Sugar n/a 19.0 1.3 3.1 n/a 0.0 0.0 0.5 0.1 0.0 0.0 0.5 25 6
Theobromine n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.6 0.4 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 1 0
Threonine (g) 0.7 0.4 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.3 2 0
Tocopherol, alpha (mg) 4.1 1.2 4.2 1.2 n/a 0.1 5.8 0.1 0.5 0.0 0.0 0.7 18 4
Tocopherol, beta (mg) 0.1 0.0 0.1 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Tocopherol, delta (mg) 0.6 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0.0 0.1 1 0
Tocopherol, gamma (mg) 7.7 0.0 0.7 0.1 n/a n/a 0.3 0.0 0.0 n/a 0.0 11.3 20 5
Total Fat (g) 10.3 0.2 29.5 0.2 0.0 0.0 40.5 0.0 0.2 0.0 0.0 15.8 97 24
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0 0
Tryptophan (g) 0.3 0.1 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.2 1 0
Tyrosine (g) 0.5 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.4 1 0
Valine (g) 1.0 0.4 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.5 2 1
Vitamin A, IU (IU) 23.8 64,409.0 293.5 2,332.6 476.0 269.9 0.0 15.1 400.3 0.0 3.1 5.2 68,228 17,057
Vitamin A, RAE (mcg) 1.7 3,218.9 14.1 117.0 24.0 13.5 0.0 0.6 20.0 0.0 0.2 0.3 3,410 853
Vitamin B-12 (mcg) 0.0 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) 0.8 0.9 0.5 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3 1
Vitamin C n/a 10.9 20.1 95.1 3.2 1.1 0.0 9.1 0.0 0.0 0.0 0.6 140 35
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
Water (g) 22.6 350.9 147.2 68.7 31.9 3.7 0.0 27.5 0.1 0.0 0.1 1.7 654 164
Zinc (mg) 5.3 1.4 1.3 0.2 0.2 0.0 0.0 0.0 0.1 0.0 0.0 2.5 11 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.

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