1 serving of quinoa contains 187 Calories. The macronutrient breakdown is 58% carbs, 29% fat, and 13% protein. This is a good source of magnesium (20% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 25 minutes
Ingredients
Directions
- Rinse quinoa well in a strainer and drain.
- Add 1 cup quinoa and salt to 2 1/2 cups water in a pot. Bring to a boil, uncovered.
- When it starts to boil, cover and simmer 20 minutes or until the water is absorbed and quinoa is light and fluffy.
Nutrition Facts
For 1 serving of quinoa (49g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 187 | |
| Fats | 6g | 8% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 3mg | 0.1% |
| Carbs | 27g | 10% |
| Net carbs | 24g | |
| Fiber | 3g | 11% |
| Sugar | 0.1g | |
| Protein | 6g | |
| Calcium | 22mg | 2% |
| Iron | 2mg | 24% |
| Potassium | 244mg | 5% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 75μg | |
| Caffeine | 0mg | |
| Choline | 30mg | 5% |
| Copper | 0.2mg | 28% |
| Fluoride | 0μg | |
| Folate (B9) | 79μg | 20% |
| Lycopene | 0μg | |
| Magnesium | 84mg | 20% |
| Manganese | 1mg | 38% |
| Niacin | 1mg | 4% |
| Pantothenic acid | 0.3mg | 7% |
| Phosphorus | 195mg | 28% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 11% |
| Selenium | 4μg | 7% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 13% |
| Vitamin A IU | 126IU | |
| Vitamin A | 6μg | 1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.2mg | 16% |
| Vitamin C | 0.4mg | 0.4% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 7% |
| Vitamin K | 5μg | 4% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 0.1g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 22g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.5g | |
| Aspartic acid | 0.5g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.3g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.4g | |
| Lysine | 0.3g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.3g | |
| Proline | 0.3g | |
| Serine | 0.2g | |
| Threonine | 0.2g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.1g | |
| Valine | 0.3g | |