⏱ 70 min totalCheesy Acorn Squash Quinoa
Per 1 serving · 227 g · 9 ingredients
of a 2,000 cal day
- Protein16g18% of calories
- Carbs31g36% of calories
- Fat18g46% of calories
- ✓ Sugar free
At a glance
One serving of Cheesy Acorn Squash Quinoa (227 g) has 341 calories, with 16 g of protein, 31 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (31% DV), riboflavin (b2) (23% DV) and Vitamin B6 (21% DV). Keep an eye on sodium and saturated fat, which provide 52% and 40% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Riboflavin (B2)23%
- Vitamin B621%
- Folate (B9)23%
- Calcium28%
- Iron27%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin A12%
- Vitamin E11%
- Thiamine15%
- Vitamin B1214%
- Pantothenic acid12%
Watch
20%+ of the daily value
- Sodium52%
- Saturated fat40%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄⅓ cup Water
³⁄₁₆ cup Vegetable broth
¼ cup Quinoa- 🥄⅓ tsp Salt
³⁄₁₆ cup, cubes Acorn squash
³⁄₁₆ tbsp Olive oil- 🥄³⁄₁₆ dash Salt
³⁄₁₆ dash Black pepper
⅓ cup, shredded Cheddar cheese
Directions
- 1
Preheat the oven to 400°F. Halve the acorn squash, removing seeds and innards. Rub with olive oil, season with salt and pepper, and bake for 40-60 minutes until fork-tender. Set aside.
- 2
In a pot, bring water and vegetable broth to a boil. Add quinoa and salt, stir, then reduce heat to low. Cover and cook for about 20 minutes.
- 3
Scoop the tender squash into a bowl and mash until smooth. Mix with the cooked quinoa and shredded cheese. Stir to combine and serve.
Vitamins & minerals
Amounts for 1 serving (227 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 104 μg | 12% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 92 μg | 23% |
| Vitamin B12 | 0.3 μg | 14% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 36 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 283 mg | 28% |
| Iron | 2 mg | 27% |
| Potassium | 358 mg | 8% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 381 mg | 54% |
| Zinc | 3 mg | 24% |
| Copper | 0.3 mg | 33% |
| Manganese | 1 mg | 40% |
| Selenium | 14 μg | 26% |
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 | 87 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 13 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 96 μg | — |
| Serine | 1 g | — |
| Starch | 22 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 341 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Cheesy Acorn Squash Quinoa?
One serving of Cheesy Acorn Squash Quinoa (1 serving) has 341 calories, which works out to 151 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Cheesy Acorn Squash Quinoa high in protein?
It provides a solid 16 g of protein per serving (31% 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 Cheesy Acorn Squash Quinoa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cheesy Acorn Squash Quinoa?
1207 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cheesy Acorn Squash Quinoa?
0.1 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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