Quinoa
2 serving of quinoa contains 313 Calories The macronutrient breakdown is 70% carbs, 15% fat, and 15% protein. This is a good source of magnesium (40% 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 2 serving of quinoa (87g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 313 | |
| Fats | 5g | 7% |
| Saturated fats | 1g | 3% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 876mg | 38% |
| Carbs | 55g | 20% |
| Net carbs | 49g | |
| Fiber | 6g | 21% |
| Sugar | 0g | |
| Protein | 12g | |
| Calcium | 40mg | 4% |
| Iron | 4mg | 49% |
| Potassium | 479mg | 10% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 7μg | |
| Caffeine | 0mg | |
| Choline | 60mg | 11% |
| Copper | 0.5mg | 55% |
| Fluoride | 0μg | |
| Folate (B9) | 156μg | 39% |
| Lycopene | 0μg | |
| Magnesium | 167mg | 40% |
| Manganese | 2mg | 75% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 388mg | 55% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 21% |
| Selenium | 7μg | 13% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 25% |
| Vitamin A IU | 12IU | |
| Vitamin A | 1μg | 0.1% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.4mg | 32% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 14% |
| Vitamin K | 0μg | 0% |
| Zinc | 3mg | 24% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 44g | |
| Fats | ||
| Saturated fats | 1g | 3% |
| Monounsaturated fats | 1g | |
| 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 | 0.5g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 0.5g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 1g | |