⏱ 25 min total5-Ingredient Garlic Butter Quinoa
Per 1 serving · 168 g · 5 ingredients
of a 2,000 cal day
- Protein7.3g15% of calories
- Carbs29g60% of calories
- Fat5.5g25% of calories
- ✓ Sugar free
At a glance
One serving of 5-Ingredient Garlic Butter Quinoa (168 g) has 195 calories, with 7.3 g of protein, 29 g of carbohydrates and 5.5 g of fat. Most of its energy comes from carbs (60% of calories). It is high in folate (b9) (20% DV), iron (25% DV) and magnesium (20% DV). Keep an eye on sodium, which provides 34% of the daily value.
High in
20%+ of the daily value
- Folate (B9)20%
- Iron25%
- Magnesium20%
- Phosphorus29%
- Copper28%
- Manganese38%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Thiamine13%
- Riboflavin (B2)10%
- Vitamin B618%
- Zinc12%
Watch
20%+ of the daily value
- Sodium34%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Add all ingredients to a small saucepan. Bring to a boil and stir until the butter has melted.
- 2
Cover, reduce to low, and simmer for 15 minutes.
- 3
Remove the lid, take off the heat, and fluff with a fork. Let stand for 5 minutes, then serve.
Vitamins & minerals
Amounts for 1 serving (168 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 25 μg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 0.3 μg | 0% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 79 μg | 20% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 32 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 22 mg | 2% |
| Iron | 2 mg | 25% |
| Potassium | 286 mg | 6% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 201 mg | 29% |
| Zinc | 1 mg | 12% |
| Copper | 0.3 mg | 28% |
| Manganese | 1 mg | 38% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 9 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 24 μg | — |
| Serine | 0.2 g | — |
| Starch | 22 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 195 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 37minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in 5-Ingredient Garlic Butter Quinoa?
One serving of 5-Ingredient Garlic Butter Quinoa (1 serving) has 195 calories, which works out to 116 calories per 100 g. That is about 9.8% of a 2,000-calorie day.
Is 5-Ingredient Garlic Butter Quinoa high in protein?
Not especially. It has 7.3 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is 5-Ingredient Garlic Butter Quinoa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 60% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in 5-Ingredient Garlic Butter Quinoa?
774 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in 5-Ingredient Garlic Butter Quinoa?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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