Quinoa Pilaf Recipe - Detailed Nutritional Facts

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.
Amount Per Serving
1 servings in recipe 		quinoa
85.0g 		water
237.0g 		bell pepper
24.25g 		pepper
0.53g 		garlic
0.61g 		parsley
1.19g 		kosher salt
0.4g 		Total Per Serving Total for Recipe
Protein (g) 12.0 0.0 0.24 0.06 0.04 0.04 0.0 12.38 12.38
Total Fat (g) 5.16 0.0 0.05 0.02 0.0 0.01 0.0 5.24 5.24
Carbohydrates (g) 54.54 0.0 1.53 0.34 0.2 0.08 0.0 56.69 56.69
Ash (g) 2.02 0.24 0.11 0.02 0.01 0.03 0.4 2.83 2.83
Calories (kcal) 312.8 0.0 6.547 1.352 0.907 0.428 0.0 322.033 322.033
Starch (g) 44.39 n/a n/a n/a n/a n/a n/a 44.39 44.39
Sucrose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Glucose (dextrose) (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Fructose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lactose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Maltose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Alcohol (g) n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Water (g) 11.29 236.76 22.31 0.06 0.36 1.04 0.0 271.82 271.82
Caffeine (mg) n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Theobromine (mg) n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0
Sugars (g) n/a 0.0 n/a 0.0 0.01 0.01 0.0 0.02 0.02
Galactose (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Dietary Fiber (g) 6.0 0.0 0.2 0.1 0.0 0.0 0.0 6.4 6.4
Calcium (mg) 39.95 7.11 2.667 2.316 1.102 1.639 0.096 54.88 54.88
Iron (mg) 3.88 0.0 0.11 0.15 0.01 0.07 0.0 4.23 4.23
Magnesium (mg) 167.45 2.37 2.91 1.028 0.152 0.594 0.004 174.508 174.508
Phosphorus (mg) 388.45 0.0 5.819 0.917 0.932 0.689 0.0 396.807 396.807
Potassium (mg) 478.55 0.0 51.404 6.673 2.442 6.579 0.032 545.68 545.68
Sodium (mg) 4.25 9.48 0.485 0.233 0.104 0.665 155.032 170.249 170.249
Zinc (mg) 2.64 0.02 0.04 0.01 0.01 0.01 0.0 2.73 2.73
Copper (mg) 0.502 0.024 0.027 0.006 0.002 0.002 0.0 0.562 0.562
Manganese (mg) 1.726 0.0 0.029 0.03 0.01 0.002 0.0 1.797 1.797
Selenium (mcg) 7.2 0.0 0.1 0.0 0.1 0.0 0.0 7.4 7.4
Vitamin A, IU (IU) 11.9 0.0 48.495 1.585 0.055 100.035 0.0 162.069 162.069
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Vitamin A, RAE (mcg_RAE) 0.85 0.0 2.425 0.08 0.0 4.999 0.0 8.354 8.354
Beta Carotene (mcg) 6.8 0.0 29.097 0.827 0.03 60.016 0.0 96.77 96.77
Vitamin E (mg) 2.07 0.0 n/a 0.0 0.0 0.01 0.0 2.09 2.09
Vitamin D (IU) n/a 0.0 n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 n/a 0.032 0.0 0.0 0.0 0.032 0.032
Lutein + zeaxanthin (mcg) 138.55 0.0 n/a 1.087 0.097 66.037 0.0 205.771 205.771
Tocopherol, beta (mg) 0.07 n/a n/a 0.0 n/a 0.0 n/a 0.07 0.07
Tocopherol, gamma (mg) 3.87 n/a n/a 0.02 n/a 0.01 n/a 3.9 3.9
Tocopherol, delta (mg) 0.3 n/a n/a 0.0 n/a 0.0 n/a 0.3 0.3
Vitamin C (mg) n/a 0.0 44.5 0.1 0.2 1.6 0.0 46.4 46.4
Thiamin (mg) 0.306 0.0 0.007 0.001 0.001 0.001 0.0 0.316 0.316
Riboflavin (mg) 0.272 0.0 0.007 0.001 0.001 0.001 0.0 0.282 0.282
Niacin (mg) 1.292 0.0 0.216 0.006 0.004 0.016 0.0 1.534 1.534
Pantothenic acid (mg) 0.655 0.0 0.041 n/a 0.004 0.005 0.0 0.704 0.704
Vitamin B-6 (mg) 0.417 0.0 0.041 0.002 0.008 0.001 0.0 0.468 0.468
Folate (mcg) 156.4 0.0 6.304 0.053 0.018 1.805 0.0 164.581 164.581
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Choline (mg) 59.7 0.0 n/a 0.1 0.1 0.2 0.0 60.0 60.0
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Tryptophan (g) 0.145 n/a 0.002 n/a 0.0 0.001 0.0 0.148 0.148
Threonine (g) 0.357 n/a 0.01 n/a 0.001 0.001 0.0 0.369 0.369
Isoleucine (g) 0.425 n/a 0.007 n/a 0.001 0.001 0.0 0.435 0.435
Leucine (g) 0.714 n/a 0.012 n/a 0.002 0.002 0.0 0.73 0.73
Lysine (g) 0.655 n/a 0.01 n/a 0.002 0.002 0.0 0.668 0.668
Methionine (g) 0.264 n/a 0.002 n/a 0.0 0.0 0.0 0.267 0.267
Cystine (g) 0.17 n/a 0.005 n/a 0.0 0.0 0.0 0.175 0.175
Phenylalanine (g) 0.502 n/a 0.007 n/a 0.001 0.002 0.0 0.512 0.512
Tyrosine (g) 0.23 n/a 0.005 n/a 0.0 0.001 0.0 0.236 0.236
Valine (g) 0.502 n/a 0.01 n/a 0.002 0.002 0.0 0.515 0.515
Arginine (g) 0.927 n/a 0.012 n/a 0.004 0.001 0.0 0.944 0.944
Histidine (g) 0.349 n/a 0.005 n/a 0.001 0.001 0.0 0.355 0.355
Alanine (g) 0.502 n/a 0.01 n/a 0.001 0.002 0.0 0.514 0.514
Aspartic acid (g) 0.961 n/a 0.034 n/a 0.003 0.003 0.0 1.001 1.001
Glutamic acid (g) 1.59 n/a 0.032 n/a 0.005 0.003 0.0 1.629 1.629
Glycine (g) 0.587 n/a 0.01 n/a 0.001 0.002 0.0 0.599 0.599
Proline (g) 0.655 n/a 0.01 n/a 0.001 0.002 0.0 0.667 0.667
Serine (g) 0.485 n/a 0.01 n/a 0.001 0.002 0.0 0.497 0.497
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 0.604 0.0 0.007 0.005 0.001 0.002 0.0 0.618 0.618
Phytosterols (mg) n/a n/a n/a 0.488 n/a 0.059 0.0 0.547 0.547
Monounsaturated Fat (g) 1.369 0.0 n/a 0.005 0.0 0.004 0.0 1.377 1.377
Polyunsaturated (g) 2.797 0.0 n/a 0.006 0.002 0.001 0.0 2.805 2.805
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