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Nutritional Facts: Southwestern Quinoa Chowder

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
1/3 cup (53g)
onions
2 (6g)
garlic cloves
1 (45g)
poblano chiles
1/2 (60g)
red bell peppers
1/2 cup (85g)
quinoa
2 cups (0g)
vegetable broth
1 cup (149g)
corn
1 teaspoon (2g)
cumin
1 teaspoon (3g)
chili powder
1/2 teaspoon (1g)
cayenne pepper
1 cup (244g)
milk
1 to taste (0g)
salt and pepper
4 tablespoons (4g)
cilantro
1 small (91g)
tomatoes
1/2 cup (57g)
cheddar cheese
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.5 n/a 0.0 n/a 0.3 n/a n/a 0.0 0.4 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.1 0.0 0.0 0.0 0.9 n/a 0.2 n/a 0.0 n/a 0.3 n/a n/a 0.0 0.5 2 1
Ash (g) 0.0 0.2 0.1 0.3 0.3 2.0 n/a 1.1 0.2 0.3 0.1 1.8 n/a 0.1 0.5 2.2 9 2
Aspartic acid (g) 0.0 0.0 0.0 0.1 0.2 1.0 n/a 0.4 n/a 0.0 n/a 0.6 n/a n/a 0.1 0.9 3 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Calcium (mg) 0.0 12.3 10.9 8.1 4.2 40.0 n/a 4.5 19.6 8.9 1.3 290.4 n/a 2.7 9.1 407.4 819 205
Calories 120.2 21.3 8.9 18.0 18.4 312.8 n/a 143.0 7.9 7.6 2.9 156.2 n/a 0.9 16.4 227.7 1,062 266
Calories (kj) 503.1 88.4 37.4 75.2 76.8 1,308.2 n/a 597.5 32.9 31.8 12.0 653.9 n/a 3.8 67.3 951.5 4,440 1,110
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Carbohydrates (g) 0.0 5.0 2.0 4.3 3.6 54.5 n/a 31.3 0.9 1.3 0.5 11.3 n/a 0.1 3.5 0.7 119 30
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 34.2 n/a 0.0 0.0 59.3 93 23
Copper (mg) 0.0 0.0 0.0 0.1 0.0 0.5 n/a 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.1 0.0 1 0
Cystine (g) 0.0 0.0 0.0 0.0 0.0 0.2 n/a 0.0 n/a 0.0 n/a 0.1 n/a n/a 0.0 0.1 0 0
Dietary Fiber (g) 0.0 0.9 0.1 0.7 1.2 6.0 n/a 3.6 0.2 0.9 0.2 0.0 n/a 0.1 1.1 0.0 15 4
Folate (mcg) 0.0 10.1 0.2 10.4 27.4 156.4 n/a 34.3 0.2 0.8 1.0 12.2 n/a 2.5 13.7 10.2 279 70
Folate, DFE (mcg) 0.0 10.1 0.2 10.4 27.4 156.4 n/a 34.3 0.2 0.8 1.0 12.2 n/a 2.5 13.7 10.2 279 70
Folate, food (mcg) 0.0 10.1 0.2 10.4 27.4 156.4 n/a 34.3 0.2 0.8 1.0 12.2 n/a 2.5 13.7 10.2 279 70
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0 0
Fructose n/a 0.7 n/a n/a 1.3 n/a n/a 1.2 n/a 0.1 n/a n/a n/a n/a 1.2 n/a 5 1
Galactose n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 1.0 n/a n/a 1.2 n/a n/a 1.3 n/a 0.1 n/a n/a n/a n/a 1.1 n/a 5 1
Glutamic acid (g) 0.0 0.1 0.0 0.1 0.1 1.6 n/a 1.0 n/a 0.0 n/a 1.7 n/a n/a 0.4 3.4 9 2
Glycine (g) 0.0 0.0 0.0 0.0 0.0 0.6 n/a 0.2 n/a 0.0 n/a 0.2 n/a n/a 0.0 0.2 1 0
Histidine (g) 0.0 0.0 0.0 0.0 0.0 0.3 n/a 0.1 n/a 0.0 n/a 0.2 n/a n/a 0.0 0.5 1 0
Hydroxyproline n/a n/a n/a 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 0 0
Iron (mg) 0.0 0.1 0.1 0.5 0.3 3.9 n/a 0.7 1.4 0.5 0.1 0.1 n/a 0.1 0.2 0.4 8 2
Isoleucine (g) 0.0 0.0 0.0 0.0 0.0 0.4 n/a 0.2 n/a 0.0 n/a 0.5 n/a n/a 0.0 0.9 2 1
Lactose n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.1 0 0
Leucine (g) 0.0 0.0 0.0 0.0 0.0 0.7 n/a 0.5 n/a 0.0 n/a 0.8 n/a n/a 0.0 1.3 4 1
Lysine (g) 0.0 0.0 0.0 0.0 0.0 0.7 n/a 0.2 n/a 0.0 n/a 0.6 n/a n/a 0.0 1.2 3 1
Magnesium (mg) 0.0 5.3 1.5 11.3 7.1 167.5 n/a 38.7 7.7 4.0 1.4 31.7 n/a 1.0 10.0 15.8 303 76
Maltose n/a 0.0 n/a n/a 0.0 n/a n/a 0.3 n/a 0.0 n/a n/a n/a n/a 0.0 0.1 0 0
Manganese n/a 0.1 0.1 0.1 0.1 1.7 n/a 0.2 0.1 0.0 0.0 0.0 n/a 0.0 0.1 0.0 3 1
Methionine (g) 0.0 0.0 0.0 0.0 0.0 0.3 n/a 0.1 n/a 0.0 n/a 0.2 n/a n/a 0.0 0.4 1 0
Monounsaturated Fat (g) 3.8 0.0 0.0 0.0 0.0 1.4 n/a 0.6 0.3 0.1 0.0 2.6 n/a 0.0 0.0 5.3 14 4
Niacin (mg) 0.0 0.1 0.0 0.4 0.6 1.3 n/a 2.5 0.1 0.3 0.1 0.2 n/a 0.0 0.5 0.0 6 2
Pantothenic acid (mg) 0.0 0.1 0.0 0.0 0.2 0.7 n/a 1.2 n/a 0.0 n/a 0.8 n/a 0.0 0.1 0.2 3 1
Phenylalanine (g) 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.2 n/a 0.0 n/a 0.4 n/a n/a 0.0 0.7 2 0
Phosphorus (mg) 0.0 15.5 9.2 20.7 15.5 388.5 n/a 114.7 10.5 8.1 2.6 226.9 n/a 1.9 21.8 289.3 1,125 281
Phytosterols (mg) 131.6 8.0 n/a n/a n/a n/a n/a n/a 1.4 2.2 0.7 0.0 n/a 0.2 6.4 n/a 151 38
Polyunsaturated Fat (g) 7.4 0.0 0.0 0.0 0.0 2.8 n/a 0.9 0.1 0.2 0.1 0.3 n/a 0.0 0.1 0.5 13 3
Potassium (mg) 0.0 77.8 24.1 153.0 125.5 478.6 n/a 324.8 37.5 52.7 18.1 368.4 n/a 20.8 215.7 55.4 1,952 488
Proline (g) 0.0 0.0 0.0 0.0 0.0 0.7 n/a 0.4 n/a 0.0 n/a 0.8 n/a n/a 0.0 1.6 4 1
Protein (g) 0.0 0.6 0.4 0.9 0.6 12.0 n/a 5.1 0.4 0.4 0.1 8.0 n/a 0.1 0.8 14.1 43 11
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 75.6 n/a 0.0 0.0 145.8 221 55
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.1 0.3 n/a 0.1 0.0 0.0 0.0 0.4 n/a 0.0 0.0 0.2 1 0
Saturated Fat (g) 1.8 0.0 0.0 0.0 0.0 0.6 n/a 0.3 0.0 0.1 0.0 5.6 n/a 0.0 0.0 11.9 20 5
Selenium (mcg) 0.0 0.3 0.9 0.2 0.1 7.2 n/a 0.3 0.1 0.6 0.1 4.9 n/a 0.0 0.0 7.9 22 6
Serine (g) 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.2 n/a 0.0 n/a 0.4 n/a n/a 0.0 0.8 2 1
Sodium (mg) 0.0 2.1 1.0 3.2 2.4 4.3 n/a 1.5 3.5 44.3 0.3 119.6 n/a 1.8 4.6 350.9 539 135
Starch n/a 0.0 n/a n/a 0.0 44.4 n/a 10.7 n/a n/a n/a n/a n/a n/a 0.0 n/a 55 14
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a 0 0
Sucrose n/a 0.5 n/a n/a 0.0 n/a n/a 4.1 n/a 0.0 n/a n/a n/a n/a 0.0 0.1 5 1
Sugar (g) 0.0 2.3 0.1 2.3 2.5 n/a n/a 6.8 0.0 0.2 0.1 n/a n/a 0.0 2.4 0.3 17 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 0.0 0.3 n/a 0.1 0.0 0.0 0.0 0.1 n/a 0.0 0.0 0.0 1 0
Threonine (g) 0.0 0.0 0.0 0.0 0.0 0.4 n/a 0.2 n/a 0.0 n/a 0.4 n/a n/a 0.0 0.5 2 0
Tocopherol, alpha (mg) 1.9 0.0 0.0 0.3 0.9 2.1 n/a 0.1 0.1 1.0 0.3 n/a n/a 0.1 0.5 0.2 8 2
Tocopherol, beta n/a 0.0 n/a n/a 0.0 0.1 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 n/a n/a 0.0 0.3 n/a 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 0 0
Tocopherol, gamma n/a 0.0 n/a n/a 0.1 3.9 n/a 0.3 n/a 0.1 n/a n/a n/a n/a 0.1 0.0 4 1
Total Fat (g) 13.6 0.1 0.0 0.1 0.2 5.2 n/a 2.2 0.5 0.4 0.2 8.9 n/a 0.0 0.2 18.7 50 13
Trans-monoenoic Fat (g) 0.0 n/a n/a 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 0 0
TransFatty acids (g) 0.0 n/a n/a 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 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 0.1 n/a 0.0 n/a 0.0 n/a 0.1 n/a n/a 0.0 0.2 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.0 0.2 n/a 0.2 n/a 0.0 n/a 0.4 n/a n/a 0.0 0.7 2 0
Valine (g) 0.0 0.0 0.0 0.0 0.0 0.5 n/a 0.3 n/a 0.0 n/a 0.5 n/a n/a 0.0 0.9 2 1
Vitamin A, IU (IU) 0.0 1.1 0.5 530.6 1,862.9 11.9 n/a 391.9 26.7 800.6 374.5 336.7 n/a 269.9 758.0 566.1 5,931 1,483
Vitamin A, RAE (mcg) 0.0 0.0 0.0 26.6 93.4 0.9 n/a 19.4 1.3 40.0 18.7 80.5 n/a 13.5 38.2 149.7 482 121
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.9 n/a 0.0 0.0 0.5 1 0
Vitamin B-6 (mg) 0.0 0.1 0.1 0.1 0.2 0.4 n/a 0.2 0.0 0.1 0.0 0.1 n/a 0.0 0.1 0.0 1 0
Vitamin C (mg) 0.0 3.9 1.9 109.1 76.0 n/a n/a 8.2 0.2 0.0 0.7 3.7 n/a 1.1 12.5 0.0 217 54
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 13.6 14 3
Water (g) 0.0 47.5 3.5 39.5 54.9 11.3 n/a 109.4 0.2 0.3 0.1 214.0 n/a 3.7 86.0 20.8 591 148
Zinc (mg) 0.0 0.1 0.1 0.1 0.1 2.6 n/a 0.9 0.1 0.1 0.0 0.9 n/a 0.0 0.2 1.8 7 2

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