⏱ 45 min totalLemon-Scented Quinoa
Per 1 serving · 51 g · 4 ingredients
of a 2,000 cal day
- Protein6g12% of calories
- Carbs28g54% of calories
- Fat7.6g34% of calories
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of Lemon-Scented Quinoa (51 g) has 202 calories, with 6 g of protein, 28 g of carbohydrates and 7.6 g of fat. Most of its energy comes from carbs (54% of calories). It is high in folate (b9) (20% DV), iron (25% DV) and magnesium (20% DV).
High in
20%+ of the daily value
- Folate (B9)20%
- Iron25%
- Magnesium20%
- Phosphorus28%
- Copper28%
- Manganese38%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin E12%
- Thiamine13%
- Riboflavin (B2)11%
- Vitamin B616%
- Zinc12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.
- 2
Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 15 minutes. Drain in sieve, then set sieve over same pot above 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam over simmering water until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.
- 3
Transfer quinoa to a bowl and stir in oil, zest, lemon juice, and 1/4 teaspoon salt.
Vitamins & minerals
Amounts for 1 serving (51 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.4 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 79 μg | 20% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 30 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 20 mg | 2% |
| Iron | 2 mg | 25% |
| Potassium | 243 mg | 5% |
| Magnesium | 84 mg | 20% |
| Phosphorus | 194 mg | 28% |
| 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 | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 3 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 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 | 4 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 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 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 202 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 38minWalking (3.5 mph)
- 24minCycling (moderate)
- 17minRunning (6 mph)
- 28minSwimming laps
Common questions
How many calories are in Lemon-Scented Quinoa?
One serving of Lemon-Scented Quinoa (1 serving) has 202 calories, which works out to 400 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Lemon-Scented Quinoa high in protein?
Not especially. It has 6 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lemon-Scented Quinoa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon-Scented Quinoa?
2.3 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Lemon-Scented 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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