⏱ 40 min totalMediterranean Quinoa Bowl
Per 1 serving · 191 g · 11 ingredients
of a 2,000 cal day
- Protein14g15% of calories
- Carbs37g40% of calories
- Fat18g45% of calories
At a glance
One serving of Mediterranean Quinoa Bowl (191 g) has 355 calories, with 14 g of protein, 37 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (27% DV), Vitamin K (65% DV) and thiamine (21% DV). Keep an eye on sodium and saturated fat, which provide 41% and 31% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Vitamin K65%
- Thiamine21%
- Riboflavin (B2)38%
- Vitamin B635%
- Folate (B9)34%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin A13%
- Pantothenic acid16%
- Selenium18%
Watch
20%+ of the daily value
- Sodium41%
- Saturated fat31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
½ cup Spinach
¼ cup, crumbled Feta cheese- 🥄5 olives Kalamata Olives
⅛ small raw Red onion
1 tbsp Hummus- 🥄⅛ cup Mild Ajvar
¼ cup slices Cucumber
½ tsp Lemon juice- 🥄½ dash Salt
½ dash Black pepper
Directions
- 1
Rinse the quinoa in a fine-mesh strainer, then cook according to package directions in lightly salted water until tender; fluff with a fork.
- 2
While the quinoa cooks, thinly slice the red onion and cucumber, slice the olives, and crumble the feta if needed.
- 3
Divide the hot or room-temperature quinoa between two bowls. Top with spinach, cucumber, olives, feta, hummus, and ajvar. Finish with lemon juice, salt, and pepper to taste; toss gently and serve.
Vitamins & minerals
Amounts for 1 serving (191 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 119 μg | 13% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 77 μg | 65% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.5 mg | 35% |
| Folate (B9) | 134 μg | 34% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 40 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 237 mg | 24% |
| Iron | 3 mg | 40% |
| Potassium | 422 mg | 9% |
| Magnesium | 117 mg | 28% |
| Phosphorus | 361 mg | 52% |
| Zinc | 3 mg | 25% |
| Copper | 0.4 mg | 43% |
| Manganese | 1 mg | 50% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 860 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Starch | 22 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 355 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Mediterranean Quinoa Bowl?
One serving of Mediterranean Quinoa Bowl (1 serving) has 355 calories, which works out to 186 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Mediterranean Quinoa Bowl high in protein?
It provides a solid 14 g of protein per serving (27% 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 Mediterranean Quinoa Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mediterranean Quinoa Bowl?
938 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mediterranean Quinoa Bowl?
4.1 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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