⏱ 30 min total

5-Ingredient Mexican Quinoa

Name: 5-Ingredient Mexican Quinoa
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup Quinoa; ¼ cup Sweet corn; ¼ can Black beans; ¼ tbsp, ground Cumin seed; ¼ cup Salsa

Per 1 serving · 257 g · 5 ingredients

Calories

309

16%
of a 2,000 cal day

Protein
15g
18% of calories
Carbs
56g
70% of calories
Fat
4.1g
11% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of 5-Ingredient Mexican Quinoa (257 g) has 309 calories, with 15 g of protein, 56 g of carbohydrates and 4.1 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (30% DV), dietary fiber (45% DV) and thiamine (30% DV). Keep an eye on sodium, which provides 30% of the daily value.

Per 100 g

120cal

low energy density

Protein per 100 cal

4.8g

Net carbs

44g

carbs minus fiber

Fiber

13g

3.9 g sugar

High in

20%+ of the daily value

Protein30%
Dietary fiber45%
Thiamine30%
Riboflavin (B2)22%
Vitamin B630%
Folate (B9)40%

Good source of

10–19% of the daily value

Vitamin E17%
Niacin16%
Pantothenic acid16%
Choline13%
Calcium10%
Potassium18%

Watch

20%+ of the daily value

Sodium30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Prepare the quinoa according to the package instructions.
2
Heat a large skillet over medium heat. Add the corn and black beans, cooking until the corn is tender, about 3 minutes.
3
Add the cooked quinoa and cumin to the skillet, stirring to combine. Cook until the quinoa is hot and slightly crunchy, stirring constantly, about 3 minutes.
4
Stir in the salsa and cook until everything is well combined and the quinoa begins to dry out slightly, about 2 minutes.
5
Remove from heat and let cool for 5-10 minutes. Fluff with a fork before serving.

Vitamins & minerals

Amounts for 1 serving (257 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	18 μg	2%
Vitamin C	5 mg	6%
Vitamin D	0 μg	0%
Vitamin E	3 mg	17%
Vitamin K	5 μg	4%
Thiamine	0.4 mg	30%
Riboflavin (B2)	0.3 mg	22%
Niacin	2 mg	16%
Vitamin B6	0.4 mg	30%
Folate (B9)	161 μg	40%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	16%
Choline	70 mg	13%

Minerals

Nutrient	Amount	% Daily Value
Calcium	99 mg	10%
Iron	6 mg	73%
Potassium	850 mg	18%
Magnesium	144 mg	34%
Phosphorus	361 mg	52%
Zinc	2 mg	20%
Copper	1 mg	60%
Manganese	1 mg	57%
Selenium	6 μg	11%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	216 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	2 g	—
Galactose	0.2 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	4,087 μg	—
Lysine	1 g	—
Maltose	0.1 g	—
Methionine	0.2 g	—
Monounsaturated fats	1 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	28 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 309 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

59min
Walking (3.5 mph)
37min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in 5-Ingredient Mexican Quinoa?

One serving of 5-Ingredient Mexican Quinoa (1 serving) has 309 calories, which works out to 120 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is 5-Ingredient Mexican Quinoa high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is 5-Ingredient Mexican Quinoa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 70% 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 Mexican Quinoa?

685 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in 5-Ingredient Mexican Quinoa?

3.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (257 g)

Calories309

% Daily Value*

Total fat 4.1g	5%
Saturated fat 0.5g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 685mg	30%
Total carbohydrate 56g	20%
Dietary fiber 13g	45%
Total sugars 3.9g
Protein 15g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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