⏱ 30 min totalQuinoa Fried Rice
Per 1 serving · 271 g · 14 ingredients
of a 2,000 cal day
- Protein12g13% of calories
- Carbs43g43% of calories
- Fat19g44% of calories
- ✓ Cholesterol free
At a glance
One serving of Quinoa Fried Rice (271 g) has 375 calories, with 12 g of protein, 43 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (25% DV), dietary fiber (29% DV) and Vitamin A (27% DV). Keep an eye on sodium and saturated fat, which provide 35% and 50% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Dietary fiber29%
- Vitamin A27%
- Vitamin C152%
- Vitamin K267%
- Thiamine25%
Good source of
10–19% of the daily value
- Vitamin E17%
- Niacin17%
- Pantothenic acid18%
- Choline10%
- Calcium17%
- Potassium19%
Watch
20%+ of the daily value
- Sodium35%
- Saturated fat50%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
¾ tbsp Coconut oil
1 medium Scallions
½ tbsp Ginger root
1 cloves, minced Garlic
½ cup chopped Broccoli
¼ medium Zucchini
¼ medium Red bell pepper
¾ tbsp Tamari soy sauce
¼ tbsp Sesame oil
½ cup, chopped Kale
½ tbsp Sesame seeds
1 tbsp Cilantro
¼ fruit Lime
Directions
- 1
Prepare quinoa according to package instructions.
- 2
Heat a wok or large skillet over medium-high heat. Add coconut oil, scallions, ginger, and garlic. Stir and cook until fragrant, about 1 to 2 minutes.
- 3
Add broccoli, zucchini, and bell pepper. Cook, stirring, until vegetables begin to soften, about 2 to 3 minutes.
- 4
Add quinoa, soy sauce, and sesame oil. Stir occasionally until warmed through and quinoa absorbs most of the liquid, about 3 to 4 minutes.
- 5
Stir in kale and cilantro, cooking until kale is just wilted, about 1 minute. Garnish with sesame seeds, scallions, and cilantro. Serve with lime wedges.
Vitamins & minerals
Amounts for 1 serving (271 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 245 μg | 27% |
| Vitamin C | 137 mg | 152% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 321 μg | 267% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 48% |
| Folate (B9) | 198 μg | 50% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 55 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 171 mg | 17% |
| Iron | 4 mg | 56% |
| Potassium | 876 mg | 19% |
| Magnesium | 149 mg | 35% |
| Phosphorus | 342 mg | 49% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 114% |
| Manganese | 2 mg | 67% |
| Selenium | 7 μg | 13% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,830 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 22 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 375 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Quinoa Fried Rice?
One serving of Quinoa Fried Rice (1 serving) has 375 calories, which works out to 138 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Quinoa Fried Rice high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 13% 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 Fried Rice keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 43% 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 Fried Rice?
794 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quinoa Fried Rice?
4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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