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Quinoa and Brown Rice⏱ 40 min total
Recipes

Quinoa and Brown Rice

Per 1 serving · 196 g · 4 ingredients

Calories
194
10%
of a 2,000 cal day
  • Protein
    4.8g
    10% of calories
  • Carbs
    32g
    65% of calories
  • Fat
    5.3g
    25% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Sugar free
  • ✓ Cholesterol free

At a glance

One serving of Quinoa and Brown Rice (196 g) has 194 calories, with 4.8 g of protein, 32 g of carbohydrates and 5.3 g of fat. Most of its energy comes from carbs (65% of calories). It is high in phosphorus (25% DV), copper (20% DV) and manganese (56% DV).

Per 100 g
99cal
low energy density
Protein per 100 cal
2.5g
Net carbs
29g
carbs minus fiber
Fiber
2.3g
0.2 g sugar

High in

20%+ of the daily value

  • Phosphorus25%
  • Copper20%
  • Manganese56%

Good source of

10–19% of the daily value

  • Thiamine15%
  • Vitamin B617%
  • Folate (B9)11%
  • Pantothenic acid10%
  • Iron17%
  • Magnesium18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 30 min
  1. 1

    Rinse the rice/quinoa blend thoroughly under cold water.

  2. 2

    In a medium saucepan, combine water with olive oil and bring to a boil.

  3. 3

    Stir in the quinoa/rice blend, then bring the water back to a boil.

  4. 4

    Reduce the heat to low, cover, and simmer for 25 minutes.

  5. 5

    Remove the saucepan from heat and let it stand, covered, for 5 minutes.

  6. 6

    Fluff the quinoa and rice with a fork before serving.

Vitamins & minerals

Amounts for 1 serving (196 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0.2 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E1 mg
8%
Vitamin K2 μg
2%
Thiamine0.2 mg
15%
Riboflavin (B2)0.1 mg
6%
Niacin2 mg
9%
Vitamin B60.2 mg
17%
Folate (B9)44 μg
11%
Vitamin B120 μg
0%
Pantothenic acid1 mg
10%
Choline22 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium15 mg
2%
Iron1 mg
17%
Potassium171 mg
4%
Magnesium75 mg
18%
Phosphorus174 mg
25%
Zinc1 mg
10%
Copper0.2 mg
20%
Manganese1 mg
56%
Selenium7 μg
13%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine0.4 g—
Aspartic acid0.4 g—
Beta carotene2 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid1 g—
Glycine0.3 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats3 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch11 g—
Sucrose0.2 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 194 calories

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

  • 37min
    Walking (3.5 mph)
  • 23min
    Cycling (moderate)
  • 16min
    Running (6 mph)
  • 27min
    Swimming laps

Common questions

How many calories are in Quinoa and Brown Rice?

One serving of Quinoa and Brown Rice (1 serving) has 194 calories, which works out to 99 calories per 100 g. That is about 9.7% of a 2,000-calorie day.

Is Quinoa and Brown Rice high in protein?

Not especially. It has 4.8 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Quinoa and Brown Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 65% 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 Brown Rice?

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

How much sugar is in Quinoa and Brown Rice?

0.2 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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