⏱ 30 min totalBlueberry Breakfast Quinoa
Per 1 serving · 417 g · 5 ingredients
of a 2,000 cal day
- Protein21g15% of calories
- Carbs90g67% of calories
- Fat10g17% of calories
- ✓ Low sodium
At a glance
One serving of Blueberry Breakfast Quinoa (417 g) has 529 calories, with 21 g of protein, 90 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (67% of calories). It is high in protein (41% DV), dietary fiber (28% DV) and thiamine (35% DV).
High in
20%+ of the daily value
- Protein41%
- Dietary fiber28%
- Thiamine35%
- Riboflavin (B2)58%
- Vitamin B642%
- Folate (B9)43%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin D19%
- Vitamin E17%
- Vitamin K12%
- Niacin11%
- Choline19%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Bring milk to a boil in a small saucepan. Add quinoa, and return to a boil. Reduce heat to low, and simmer, covered, until three-quarters of the milk has been absorbed, about 15 minutes
- 2
Stir in sugar and cinnamon. Cook, covered, until almost all the milk has been absorbed, about 8 minutes.
- 3
Stir in blueberries, and cook for 30 seconds. Enjoy!
Vitamins & minerals
Amounts for 1 serving (417 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 137 μg | 15% |
| Vitamin C | 8 mg | 9% |
| Vitamin D | 3 μg | 19% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 15 μg | 12% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 1 mg | 58% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 42% |
| Folate (B9) | 173 μg | 43% |
| Vitamin B12 | 1 μg | 54% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 104 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 350 mg | 35% |
| Iron | 4 mg | 53% |
| Potassium | 896 mg | 19% |
| Magnesium | 200 mg | 48% |
| Phosphorus | 622 mg | 89% |
| Zinc | 4 mg | 36% |
| Copper | 1 mg | 60% |
| Manganese | 2 mg | 89% |
| Selenium | 14 μg | 25% |
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 | 2 g | — |
| Beta carotene | 40 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 12 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 134 μg | — |
| Serine | 1 g | — |
| Starch | 44 g | — |
| Sucrose | 13 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 529 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 100minWalking (3.5 mph)
- 63minCycling (moderate)
- 44minRunning (6 mph)
- 74minSwimming laps
Common questions
How many calories are in Blueberry Breakfast Quinoa?
One serving of Blueberry Breakfast Quinoa (1 serving) has 529 calories, which works out to 127 calories per 100 g. That is about 26% of a 2,000-calorie day.
Is Blueberry Breakfast Quinoa high in protein?
It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 15% 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 Blueberry Breakfast Quinoa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 82 g of net carbs and 67% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Blueberry Breakfast Quinoa?
124 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Blueberry Breakfast Quinoa?
33 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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