⏱ 40 min totalQuinoa Bowls with Egg and Avocado
Per 1 serving · 263 g · 9 ingredients
of a 2,000 cal day
- Protein16g17% of calories
- Carbs36g38% of calories
- Fat19g45% of calories
At a glance
One serving of Quinoa Bowls with Egg and Avocado (263 g) has 367 calories, with 16 g of protein, 36 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (32% DV), dietary fiber (38% DV) and Vitamin E (25% DV). Keep an eye on cholesterol, which provides 62% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber38%
- Vitamin E25%
- Thiamine22%
- Riboflavin (B2)34%
- Vitamin B632%
Good source of
10–19% of the daily value
- Vitamin A13%
- Vitamin C17%
- Vitamin K19%
- Niacin13%
- Vitamin B1219%
- Potassium18%
Watch
20%+ of the daily value
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ cup Quinoa
1 tsp Olive oil
½ tsp Red wine vinegar- 🥄½ dash Salt
½ medium whole Tomatoes
¼ cup Black beans
1 tbsp Cilantro
1 large Egg
¼ fruit Avocado
Directions
- 1
Cook the quinoa according to the package instructions.
- 2
In a small bowl, whisk together three-fourths of the olive oil, red wine vinegar, and a dash of salt. Set aside.
- 3
In a large bowl, combine the cooked quinoa, tomatoes, black beans, and chopped cilantro. Toss gently to combine, then divide the mixture evenly between two bowls.
- 4
Heat the remaining olive oil in a medium nonstick skillet over medium heat. Crack the eggs, one at a time, into the pan. Cover and cook until the whites are set and the yolks are still runny, about 2 to 3 minutes.
- 5
Drizzle the dressing evenly over the quinoa mixture and serve each bowl topped with a cooked egg and sliced avocado.
Vitamins & minerals
Amounts for 1 serving (263 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 113 μg | 13% |
| Vitamin C | 15 mg | 17% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 23 μg | 19% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 166 μg | 41% |
| Vitamin B12 | 0.4 μg | 19% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 193 mg | 35% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 77 mg | 8% |
| Iron | 4 mg | 48% |
| Potassium | 824 mg | 18% |
| Magnesium | 106 mg | 25% |
| Phosphorus | 340 mg | 49% |
| Zinc | 2 mg | 21% |
| Copper | 0.4 mg | 50% |
| Manganese | 1 mg | 40% |
| Selenium | 19 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 75 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 349 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 80 μg | — |
| Serine | 1 g | — |
| Starch | 15 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 367 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 44minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Quinoa Bowls with Egg and Avocado?
One serving of Quinoa Bowls with Egg and Avocado (1 serving) has 367 calories, which works out to 139 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Quinoa Bowls with Egg and Avocado high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 17% 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 Quinoa Bowls with Egg and Avocado keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 38% 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 Bowls with Egg and Avocado?
247 mg per serving.
How much sugar is in Quinoa Bowls with Egg and Avocado?
2.3 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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