Summary
- Protein 12%
- Carbohydrates 58%
- Fat 30%
100 grams of Quinoa Pilaf contain 141 kcal, 4.3 g protein, 20.5 g carbohydrates and 4.7 g fat. 1 serving (230 g) has about 324 kcal.
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
What Is in Quinoa Pilaf?
Values are calculated from the ingredients of a standard recipe for 4 (1,140 g of raw ingredients in total).
| Ingredient | Amount | Energy | Share of calories |
|---|---|---|---|
| Quinoa (Raw) | 300 g | 1,104 kcal | 76% |
| Olive Oil | 30 g | 265 kcal | 18% |
| Onion | 80 g | 32 kcal | 2.2% |
| Carrot | 60 g | 25 kcal | 1.7% |
| Red Bell Pepper | 60 g | 16 kcal | 1.1% |
| Black Pepper | 2 g | 5 kcal | 0.3% |
| Water | 600 g | 0 kcal | 0% |
| Salt | 8 g | 0 kcal | 0% |
10% of the weight is counted as lost to evaporation during cooking.
Quinoa Pilaf Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 58.4 µg | 7% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.3 mg | 11% |
| Vitamin K | 3.2 µg | 4% |
| Vitamin B1 (thiamin) | 0.12 mg | 11% |
| Vitamin B2 (riboflavin) | 0.1 mg | 7% |
| Vitamin B3 (niacin) | 0.57 mg | 4% |
| Vitamin B6 | 0.18 mg | 13% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 59.1 µg | 30% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 24.8 mg | 3% |
| Iron | 1.4 mg | 10% |
| Magnesium | 61.3 mg | 16% |
| Phosphorus | 140 mg | 20% |
| Potassium | 210 mg | 11% |
| Sodium | 310 mg | 13% |
| Zinc | 0.95 mg | 10% |
| Copper | 0.19 mg | 19% |
| Manganese | 0.64 mg | 32% |
| Selenium | 2.6 µg | 5% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 0.62 g |
| Monounsaturated fat | 2.6 g |
| Polyunsaturated fat | 1.3 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
Contains none of the 14 major EU allergens.
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- Yes
- Dairy-free
- Yes
Based on the recipe’s ingredients; ready-made and restaurant versions may contain traces.
Data Source
Values are calculated from the dish’s ingredients and weights, using the USDA FoodData Central measurement for each ingredient. Calories and macros are not AI estimates.
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Quinoa Pilaf?
- 100 grams of Quinoa Pilaf contain 141 kcal. 1 serving (230 g) has about 324 kcal.
- How much protein is in Quinoa Pilaf?
- 100 grams contain 4.3 g of protein; 12% of its energy comes from protein.
- Is Quinoa Pilaf gluten-free?
- Yes. It contains no gluten-containing grain.
- Is Quinoa Pilaf vegan?
- Yes, it contains no animal products.