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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

    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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