⏱ 35 min total

Quinoa-Fennel Pilaf

Name: Quinoa-Fennel Pilaf
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ⅛ bulb Fennel bulb; ⅛ cup Quinoa; ⅛ stalk, medium Celery; ¹⁄₁₆ medium Onion; ³⁄₁₆ cup Water; ⅛ tbsp Butter; ⅛ large Carrots

Per 1 serving · 118 g · 7 ingredients

Calories

107

5%
of a 2,000 cal day

Protein
3.6g
13% of calories
Carbs
17g
64% of calories
Fat
2.8g
23% of calories

Portion

✓ Low fat
✓ Low sodium

At a glance

One serving of Quinoa-Fennel Pilaf (118 g) has 107 calories, with 3.6 g of protein, 17 g of carbohydrates and 2.8 g of fat. Most of its energy comes from carbs (64% of calories). It is high in manganese (22% DV).

Per 100 g

91cal

low energy density

Protein per 100 cal

3.4g

Net carbs

15g

carbs minus fiber

Fiber

2.8g

1.9 g sugar

High in

20%+ of the daily value

Manganese22%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin A11%
Vitamin K18%
Vitamin B611%
Folate (B9)13%
Iron15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 25 min

1
Finely chop the onion. Trim and core the fennel bulb and dice into 1/4 inch pieces. Dice the carrot and celery stalk.
2
Rinse quinoa in a bowl in at least 5 changes of water, rubbing grains and letting them settle before pouring off water, until water runs clear. Drain in a fine sieve.
3
Cook onion, celery, carrot, and fennel in butter in a 3-quart heavy saucepan over moderate heat, stirring occasionally, until onion is softened, 5 to 6 minutes. Add quinoa and saut over moderately high heat, stirring, until lightly toasted, 2 to 3 minutes. Add water and salt and pepper to taste and cook over moderately low heat, covered, until quinoa is tender and liquid is absorbed, 12 to 15 minutes.

Vitamins & minerals

Amounts for 1 serving (118 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	103 μg	11%
Vitamin C	5 mg	5%
Vitamin D	0 μg	0%
Vitamin E	1 mg	5%
Vitamin K	21 μg	18%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.1 mg	6%
Niacin	1 mg	4%
Vitamin B6	0.1 mg	11%
Folate (B9)	52 μg	13%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	21 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	31 mg	3%
Iron	1 mg	15%
Potassium	293 mg	6%
Magnesium	49 mg	12%
Phosphorus	119 mg	17%
Zinc	1 mg	7%
Copper	0.2 mg	17%
Manganese	1 mg	22%
Selenium	2 μg	4%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	313 μg	—
Arginine	0.3 g	—
Aspartic acid	0.3 g	—
Beta carotene	933 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	0.2 g	—
Glutamic acid	0.5 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	0.1 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	1 g	—
Proline	0.2 g	—
Retinol	12 μg	—
Serine	0.1 g	—
Starch	11 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 107 calories

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

20min
Walking (3.5 mph)
13min
Cycling (moderate)
9min
Running (6 mph)
15min
Swimming laps

Common questions

How many calories are in Quinoa-Fennel Pilaf?

One serving of Quinoa-Fennel Pilaf (1 serving) has 107 calories, which works out to 91 calories per 100 g. That is about 5.4% of a 2,000-calorie day.

Is Quinoa-Fennel Pilaf high in protein?

Not especially. It has 3.6 g of protein per serving, and protein supplies 13% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Quinoa-Fennel Pilaf keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 64% 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-Fennel Pilaf?

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

How much sugar is in Quinoa-Fennel Pilaf?

1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (118 g)

Calories107

% Daily Value*

Total fat 2.8g	4%
Saturated fat 1.1g	5%
Trans fat 0.1g
Cholesterol 3.8mg	1%
Sodium 27mg	1%
Total carbohydrate 17g	6%
Dietary fiber 2.8g	10%
Total sugars 1.9g
Protein 3.6g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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