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Quinoa and Berries⏱ 25 min total
Recipes

Quinoa and Berries

Per 1 serving · 385 g · 7 ingredients

Calories
490
25%
of a 2,000 cal day
  • Protein
    14g
    11% of calories
  • Carbs
    74g
    59% of calories
  • Fat
    16g
    29% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Quinoa and Berries (385 g) has 490 calories, with 14 g of protein, 74 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (59% of calories). It is high in protein (28% DV), dietary fiber (31% DV) and thiamine (32% DV).

Per 100 g
127cal
low energy density
Protein per 100 cal
2.9g
Net carbs
66g
carbs minus fiber
Fiber
8.7g
13 g sugar

High in

20%+ of the daily value

  • Protein28%
  • Dietary fiber31%
  • Thiamine32%
  • Riboflavin (B2)21%
  • Vitamin B638%
  • Folate (B9)40%

Good source of

10–19% of the daily value

  • Vitamin E16%
  • Niacin10%
  • Pantothenic acid16%
  • Choline12%
  • Calcium15%
  • Potassium14%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    In medium saucepan, combine the quinoa, water, milk, and salt and bring to gentle boil, watching to prevent the milk from boiling over. Turn the heat down and let simmer until most of the moisture has evaporated.

  2. 2

    Add honey, stir. Cover and let sit for a few minutes. Top with berries and pecans.

Vitamins & minerals

Amounts for 1 serving (385 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A2 μg
0%
Vitamin C4 mg
4%
Vitamin D0 μg
0%
Vitamin E2 mg
16%
Vitamin K8 μg
6%
Thiamine0.4 mg
32%
Riboflavin (B2)0.3 mg
21%
Niacin2 mg
10%
Vitamin B61 mg
38%
Folate (B9)162 μg
40%
Vitamin B120 μg
0%
Pantothenic acid1 mg
16%
Choline68 mg
12%

Minerals

NutrientAmount% Daily Value
Calcium152 mg
15%
Iron4 mg
55%
Potassium658 mg
14%
Magnesium186 mg
44%
Phosphorus431 mg
62%
Zinc3 mg
30%
Copper1 mg
77%
Manganese2 mg
107%
Selenium8 μg
14%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene23 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose6 g—
Galactose0.3 g—
Glucose6 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.3 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats6 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch44 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 490 calories

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

  • 93min
    Walking (3.5 mph)
  • 59min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 69min
    Swimming laps

Common questions

How many calories are in Quinoa and Berries?

One serving of Quinoa and Berries (1 serving) has 490 calories, which works out to 127 calories per 100 g. That is about 25% of a 2,000-calorie day.

Are Quinoa and Berries high in protein?

It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 11% 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.

Are Quinoa and Berries keto-friendly?

It is hard to fit into a strict keto diet. One serving has 66 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Quinoa and Berries?

158 mg per serving.

How much sugar is in Quinoa and Berries?

13 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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