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Nutritional Facts: Mushroom Quinoa Casserole

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)
olive oil
1 small (70g)
onions
8 ounces (227g)
baby bella mushrooms
2 (6g)
garlic cloves
1 to taste (0g)
salt
1 to taste (0g)
pepper
3 cups (555g)
cooked quinoa
8 ounces (226g)
small curd cottage cheese
2 (100g)
eggs
1 cup (100g)
parmesan cheese
Total 1 serving
Alanine (g) 0.0 0.0 0.4 0.0 n/a n/a 1.0 0.9 0.7 1.2 4 1
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
Arginine (g) 0.0 0.1 0.2 0.0 n/a n/a 1.9 1.1 0.8 1.6 6 1
Ash (g) 0.0 0.2 1.9 0.1 n/a n/a 4.2 3.2 1.1 8.0 19 2
Aspartic acid (g) 0.0 0.1 0.5 0.0 n/a n/a 2.0 2.0 1.3 2.7 9 1
Beta-sitosterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
Calcium (mg) 0.1 16.1 6.8 10.9 n/a n/a 94.4 187.6 56.0 1,109.0 1,481 185
Calories 119.3 28.0 49.9 8.9 n/a n/a 666.0 221.5 143.0 431.0 1,668 208
Calories (kj) 499.4 116.2 208.7 37.4 n/a n/a 2,791.7 931.1 599.0 1,805.0 6,988 874
Campesterol n/a n/a 4.5 n/a n/a n/a n/a n/a n/a n/a 5 1
Carbohydrates (g) 0.0 6.5 8.8 2.0 n/a n/a 118.2 7.6 0.7 4.1 148 18
Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 38.4 372.0 88.0 498 62
Copper (mg) 0.0 0.0 0.6 0.0 n/a n/a 1.1 0.1 0.1 0.2 2 0
Cystine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.3 0.1 0.3 0.1 1 0
Dietary Fiber (g) 0.0 1.2 2.9 0.1 n/a n/a 15.5 0.0 0.0 0.0 20 2
Folate (mcg) 0.0 13.3 63.5 0.2 n/a n/a 233.1 27.1 47.0 10.0 394 49
Folate, DFE (mcg) 0.0 13.3 63.5 0.2 n/a n/a 233.1 27.1 47.0 10.0 394 49
Folate, food (mcg) 0.0 13.3 63.5 0.2 n/a n/a 233.1 27.1 47.0 10.0 394 49
Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0 0
Fructose n/a 0.9 1.1 n/a n/a n/a n/a 0.0 0.0 0.2 2 0
Galactose n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.2 0 0
Glucose (dextrose) n/a 1.4 4.6 n/a n/a n/a n/a 0.0 0.4 0.2 6 1
Glutamic acid (g) 0.0 0.2 0.7 0.0 n/a n/a 3.2 5.9 1.7 8.7 20 3
Glycine (g) 0.0 0.0 0.2 0.0 n/a n/a 1.2 0.5 0.4 0.8 3 0
Histidine (g) 0.0 0.0 0.1 0.0 n/a n/a 0.7 0.7 0.3 1.1 3 0
Iron (mg) 0.1 0.1 0.7 0.1 n/a n/a 8.3 0.2 1.8 0.9 12 2
Isoleucine (g) 0.0 0.0 0.2 0.0 n/a n/a 0.9 1.3 0.7 2.0 5 1
Lactose n/a 0.0 0.0 n/a n/a n/a n/a 6.0 0.0 0.2 6 1
Leucine (g) 0.0 0.0 0.3 0.0 n/a n/a 1.4 2.5 1.1 3.7 9 1
Lysine (g) 0.0 0.0 0.3 0.0 n/a n/a 1.3 2.1 0.9 3.0 8 1
Magnesium (mg) 0.0 7.0 n/a 1.5 n/a n/a 355.2 18.1 12.0 38.0 432 54
Maltose n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.0 0.2 0 0
Manganese (mg) 0.0 0.1 0.2 0.1 n/a n/a 3.5 0.0 0.0 0.1 4 0
Methionine (g) 0.0 0.0 0.1 0.0 n/a n/a 0.5 0.6 0.4 1.0 3 0
Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 n/a n/a n/a 1.8 3.7 8.4 24 3
Niacin (mg) 0.0 0.1 10.2 0.0 n/a n/a 2.3 0.2 0.1 0.1 13 2
Pantothenic acid (mg) 0.0 0.1 2.6 0.0 n/a n/a n/a 1.3 1.5 0.3 6 1
Phenylalanine (g) 0.0 0.0 0.2 0.0 n/a n/a 1.0 1.3 0.7 2.1 5 1
Phosphorus (mg) 0.0 20.3 244.9 9.2 n/a n/a 843.6 359.3 198.0 729.0 2,404 301
Phytosterols (mg) 29.8 10.5 n/a n/a n/a n/a n/a n/a n/a n/a 40 5
Polyunsaturated Fat (g) 1.4 0.0 0.3 0.0 n/a n/a n/a 0.3 1.9 1.2 5 1
Potassium (mg) 0.1 102.2 825.5 24.1 n/a n/a 954.6 235.0 138.0 125.0 2,405 301
Proline (g) 0.0 0.0 0.2 0.0 n/a n/a 1.3 2.8 0.5 4.6 9 1
Protein (g) 0.0 0.8 4.8 0.4 n/a n/a 24.4 25.1 12.6 38.5 107 13
Retinol (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 81.4 160.0 223.0 464 58
Riboflavin (mg) 0.0 0.0 0.3 0.0 n/a n/a 0.6 0.4 0.5 0.5 2 0
Saturated Fat (g) 1.9 0.0 0.1 0.0 n/a n/a n/a 3.9 3.1 17.3 26 3
Selenium (mcg) 0.0 0.4 42.2 0.9 n/a n/a 15.5 21.9 30.7 17.7 129 16
Serine (g) 0.0 0.0 0.2 0.0 n/a n/a 1.0 1.4 1.0 2.3 6 1
Sodium (mg) 0.3 2.8 20.4 1.0 n/a n/a 38.9 822.6 142.0 1,529.0 2,557 320
Starch n/a 0.0 n/a n/a n/a n/a 97.8 n/a n/a n/a 98 12
Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose n/a 0.7 0.0 n/a n/a n/a n/a 0.0 0.0 0.2 1 0
Sugar (g) 0.0 3.0 5.7 0.1 n/a n/a n/a 6.0 0.4 0.9 16 2
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.1 0.0 n/a n/a 0.6 0.1 0.0 0.0 1 0
Threonine (g) 0.0 0.0 0.2 0.0 n/a n/a 0.7 1.1 0.6 1.5 4 1
Tocopherol, alpha (mg) 1.9 0.0 0.0 0.0 n/a n/a 3.5 0.2 1.1 0.3 7 1
Tocopherol, beta (mg) 0.0 0.0 0.0 n/a n/a n/a 0.2 0.0 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 n/a n/a n/a 0.6 0.0 0.1 n/a 1 0
Tocopherol, gamma (mg) 0.1 0.0 0.0 n/a n/a n/a 6.6 0.0 0.5 n/a 7 1
Total Fat (g) 13.5 0.1 0.8 0.0 n/a n/a 10.7 9.7 9.5 28.6 73 9
Trans-monoenoic Fat n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 0.1 0.0 n/a n/a 0.3 0.3 0.2 0.5 1 0
Tyrosine (g) 0.0 0.0 0.0 0.0 n/a n/a 0.5 1.4 0.5 2.3 5 1
Valine (g) 0.0 0.0 0.2 0.0 n/a n/a 1.0 1.7 0.9 2.5 6 1
Vitamin A, IU (IU) 0.0 1.4 0.0 0.5 n/a n/a 27.8 316.4 540.0 865.0 1,751 219
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 83.6 160.0 229.0 473 59
Vitamin B-12 (mcg) 0.0 0.0 0.1 0.0 n/a n/a 0.0 1.0 0.9 2.3 4 1
Vitamin B-6 (mg) 0.0 0.1 0.3 0.1 n/a n/a 0.7 0.1 0.2 0.0 1 0
Vitamin C (mg) 0.0 5.2 0.0 1.9 n/a n/a 0.0 0.0 0.0 0.0 7 1
Vitamin D (IU) 0.0 0.0 22.7 0.0 n/a n/a n/a 6.8 82.0 21.0 132 17
Water (g) 0.0 62.4 210.5 3.5 n/a n/a 397.4 180.3 76.2 20.8 951 119
Zinc (mg) 0.0 0.1 1.2 0.1 n/a n/a 6.0 0.9 1.3 3.9 14 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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