Nutritional Facts: Quinoa-Couscous "risotto"

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
1/2 cup (80g)
red onions
1/4 cup (25g)
green onions
2 (6g)
garlic cloves
1/2 cup (85g)
quinoa
1/2 cup (87g)
israeli couscous
1 cup (248g)
orange juice
1 1/8 cups (270g)
low sodium chicken broth
1/2 teaspoon (1g)
ground ginger
1 teaspoon (2g)
ground cumin
1/4 cup (27g)
slivered almonds
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 0.0 0.0 0.0 0.0 0.5 0.3 0.0 n/a 0.0 n/a 0.3 n/a 1 0
Alcohol (g) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.0 0.1 0.0 0.0 0.9 0.4 0.1 n/a 0.0 n/a 0.7 n/a 2 1
Ash (g) 0.0 0.3 0.2 0.1 2.0 0.5 1.0 0.5 0.0 0.2 0.8 n/a 6 1
Aspartic acid (g) 0.0 0.1 0.0 0.0 1.0 0.5 0.2 n/a 0.0 n/a 0.8 n/a 3 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 35.6 n/a 36 9
Caffeine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 0.1 18.4 18.0 10.9 40.0 20.8 27.3 10.8 1.0 19.6 71.3 n/a 238 60
Calories 119.3 32.0 8.0 8.9 312.8 325.2 111.6 43.2 3.0 7.9 155.3 n/a 1,127 282
Calories (kj) 499.4 132.8 33.8 37.4 1,308.2 1,360.6 466.2 180.9 12.6 32.9 650.2 n/a 4,715 1,179
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.4 n/a 1 0
Carbohydrates (g) 0.0 7.5 1.8 2.0 54.5 67.0 25.8 3.2 0.6 0.9 5.9 n/a 169 42
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.0 0.0 0.0 0.0 0.5 0.2 0.1 0.1 0.0 0.0 0.3 n/a 1 0
Cystine (g) 0.0 0.0 n/a 0.0 0.2 0.3 0.0 n/a 0.0 n/a 0.1 n/a 1 0
Dietary Fiber (g) 0.0 1.4 0.7 0.1 6.0 4.3 0.5 0.0 0.1 0.2 3.3 n/a 17 4
Folate (mcg) 0.0 15.2 16.0 0.2 156.4 17.3 74.4 0.0 0.1 0.2 13.5 n/a 293 73
Folate, DFE (mcg) 0.0 15.2 16.0 0.2 156.4 17.3 74.4 0.0 0.1 0.2 13.5 n/a 293 73
Folate, food (mcg) 0.0 15.2 16.0 0.2 156.4 17.3 74.4 0.0 0.1 0.2 13.5 n/a 293 73
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a 1.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 1 0
Galactose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a 1.6 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 2 0
Glutamic acid (g) 0.0 0.2 0.1 0.0 1.6 4.0 0.1 n/a 0.0 n/a 1.8 n/a 8 2
Glycine (g) 0.0 0.0 0.0 0.0 0.6 0.3 0.0 n/a 0.0 n/a 0.4 n/a 1 0
Histidine (g) 0.0 0.0 0.0 0.0 0.3 0.2 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 0.1 0.2 0.4 0.1 3.9 0.9 0.5 0.6 0.2 1.4 1.0 n/a 9 2
Isoleucine (g) 0.0 0.0 0.0 0.0 0.4 0.4 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Lactose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Leucine (g) 0.0 0.0 0.0 0.0 0.7 0.8 0.0 n/a 0.0 n/a 0.4 n/a 2 0
Lysine (g) 0.0 0.0 0.0 0.0 0.7 0.2 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Magnesium (mg) 0.0 8.0 5.0 1.5 167.5 38.1 27.3 2.7 1.9 7.7 72.4 n/a 332 83
Maltose n/a 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Manganese (mg) 0.0 0.1 0.0 0.1 1.7 0.7 0.0 n/a 0.3 0.1 0.6 n/a 4 1
Methionine (g) 0.0 0.0 0.0 0.0 0.3 0.2 0.0 n/a 0.0 n/a 0.0 n/a 0 0
Monounsaturated Fat (g) 9.8 0.0 0.0 0.0 1.4 0.1 0.1 0.7 0.0 0.3 8.3 n/a 21 5
Niacin (mg) 0.0 0.1 0.1 0.0 1.3 3.0 1.0 3.7 0.1 0.1 0.9 n/a 10 3
Pantothenic acid (mg) 0.0 0.1 0.0 0.0 0.7 1.1 0.5 n/a 0.0 n/a 0.1 n/a 2 1
Phenylalanine (g) 0.0 0.0 0.0 0.0 0.5 0.5 0.0 n/a 0.0 n/a 0.3 n/a 1 0
Phosphorus (mg) 0.0 23.2 9.3 9.2 388.5 147.1 42.2 81.0 1.5 10.5 130.7 n/a 843 211
Phytosterols (mg) 29.8 12.0 n/a n/a n/a n/a n/a n/a 0.7 1.4 n/a n/a 44 11
Polyunsaturated Fat (g) 1.4 0.0 0.0 0.0 2.8 0.2 0.1 0.3 0.0 0.1 3.3 n/a 8 2
Potassium (mg) 0.1 116.8 69.0 24.1 478.6 143.6 496.0 232.2 11.9 37.5 190.4 n/a 1,800 450
Proline (g) 0.0 0.0 0.0 0.0 0.7 1.2 0.1 n/a 0.0 n/a 0.3 n/a 2 1
Protein (g) 0.0 0.9 0.5 0.4 12.0 11.0 1.7 5.4 0.1 0.4 5.7 n/a 38 10
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.3 0.1 0.1 0.1 0.0 0.0 0.3 n/a 1 0
Saturated Fat (g) 1.9 0.0 0.0 0.0 0.6 0.1 0.1 0.5 0.0 0.0 1.0 n/a 4 1
Selenium (mcg) 0.0 0.4 0.2 0.9 7.2 n/a 0.2 0.0 0.5 0.1 0.7 n/a 10 3
Serine (g) 0.0 0.0 0.0 0.0 0.5 0.5 0.0 n/a 0.0 n/a 0.3 n/a 1 0
Sodium (mg) 0.3 3.2 4.0 1.0 4.3 8.7 2.5 81.0 0.2 3.5 0.3 n/a 109 27
Starch n/a 0.0 n/a n/a 44.4 n/a n/a n/a n/a n/a 0.2 n/a 45 11
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 1.1 n/a 1 0
Sucrose n/a 0.8 n/a n/a n/a n/a n/a n/a 0.0 n/a 1.0 n/a 2 0
Sugar (g) 0.0 3.4 0.6 0.1 n/a n/a 20.8 0.4 0.0 0.0 1.1 n/a 26 7
Theobromine (mg) 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 0.3 0.1 0.2 0.0 0.0 0.0 0.1 n/a 1 0
Threonine (g) 0.0 0.0 0.0 0.0 0.4 0.3 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Tocopherol, alpha (mg) 1.9 0.0 0.1 0.0 2.1 n/a 0.1 0.0 0.0 0.1 7.1 n/a 11 3
Tocopherol, beta (mg) 0.0 0.0 n/a n/a 0.1 n/a n/a n/a 0.0 n/a 0.1 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a n/a 0.3 n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.1 0.0 n/a n/a 3.9 n/a n/a n/a 0.0 n/a 0.2 n/a 4 1
Total Fat (g) 13.5 0.1 0.0 0.0 5.2 0.6 0.5 1.6 0.0 0.5 13.3 n/a 35 9
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.1 0.1 0.0 n/a 0.0 n/a 0.1 n/a 0 0
Tyrosine (g) 0.0 0.0 0.0 0.0 0.2 0.3 0.0 n/a 0.0 n/a 0.1 n/a 1 0
Valine (g) 0.0 0.0 0.0 0.0 0.5 0.5 0.0 n/a 0.0 n/a 0.2 n/a 1 0
Vitamin A, IU (IU) 0.0 1.6 249.3 0.5 11.9 0.0 496.0 0.0 0.3 26.7 0.3 n/a 787 197
Vitamin A, RAE (mcg) 0.0 0.0 12.5 0.0 0.9 0.0 24.8 0.0 0.0 1.3 0.0 n/a 40 10
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.0 0.1 0.0 0.1 0.4 0.1 0.1 0.0 0.0 0.0 0.0 n/a 1 0
Vitamin C (mg) 0.0 5.9 4.7 1.9 n/a 0.0 124.0 0.0 0.0 0.2 0.0 n/a 137 34
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 0.0 71.3 22.5 3.5 11.3 7.4 219.0 259.2 0.1 0.2 1.3 n/a 596 149
Zinc (mg) 0.0 0.1 0.1 0.1 2.6 0.7 0.1 0.3 0.0 0.1 0.8 n/a 5 1

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