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Breakfast Quinoa⏱ 28 min total
Recipes

Breakfast Quinoa

Per 1 serving · 175 g · 4 ingredients

Calories
171
9%
of a 2,000 cal day
  • Protein
    6.4g
    15% of calories
  • Carbs
    30g
    70% of calories
  • Fat
    2.8g
    15% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Breakfast Quinoa (175 g) has 171 calories, with 6.4 g of protein, 30 g of carbohydrates and 2.8 g of fat. Most of its energy comes from carbs (70% of calories). It is high in folate (b9) (20% DV), iron (24% DV) and magnesium (20% DV).

Per 100 g
98cal
low energy density
Protein per 100 cal
3.7g
Net carbs
27g
carbs minus fiber
Fiber
3g
2.8 g sugar

High in

20%+ of the daily value

  • Folate (B9)20%
  • Iron24%
  • Magnesium20%
  • Phosphorus29%
  • Copper27%
  • Manganese38%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Thiamine13%
  • Riboflavin (B2)12%
  • Vitamin B616%
  • Zinc12%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 23 min
  1. 1

    Bring quinoa and water to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes until tender and most of the liquid is absorbed.

  2. 2

    Measure 1 cup of cooked quinoa; add 3 tbsp of milk and 1 tbsp of brown sugar. Heat in the microwave for 90 seconds and serve.

  3. 3

    Enjoy!

Vitamins & minerals

Amounts for 1 serving (175 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A7 μg
1%
Vitamin C0 mg
0%
Vitamin D0.1 μg
1%
Vitamin E1 mg
7%
Vitamin K0 μg
0%
Thiamine0.2 mg
13%
Riboflavin (B2)0.2 mg
12%
Niacin1 mg
4%
Vitamin B60.2 mg
16%
Folate (B9)79 μg
20%
Vitamin B120.1 μg
2%
Pantothenic acid0.4 mg
7%
Choline32 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium36 mg
4%
Iron2 mg
24%
Potassium258 mg
5%
Magnesium85 mg
20%
Phosphorus205 mg
29%
Zinc1 mg
12%
Copper0.2 mg
27%
Manganese1 mg
38%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.3 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.5 g—
Aspartic acid1 g—
Beta carotene4 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.4 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose1 g—
Leucine0.4 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats1 g—
Phenylalanine0.3 g—
Polyunsaturated fats1 g—
Proline0.4 g—
Retinol6 μg—
Serine0.3 g—
Starch22 g—
Sucrose2 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 171 calories

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

  • 32min
    Walking (3.5 mph)
  • 20min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 24min
    Swimming laps

Common questions

How many calories are in Breakfast Quinoa?

One serving of Breakfast Quinoa (1 serving) has 171 calories, which works out to 98 calories per 100 g. That is about 8.5% of a 2,000-calorie day.

Is Breakfast Quinoa high in protein?

Not especially. It has 6.4 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 Breakfast Quinoa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 27 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 Breakfast Quinoa?

8.1 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Breakfast Quinoa?

2.8 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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