⏱ 30 min total

Quinoa Pilaf

Name: Quinoa Pilaf
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¾ tbsp Olive oil; ⅛ medium Onion; ¹⁄₁₆ medium Red bell pepper; ¼ cloves, minced Garlic; ½ tbsp Pine nuts; ¼ cup Quinoa; ½ cup Water; ¼ dash Black pepper; ½ tbsp Spearmint; ½ tbsp, chopped Basil; ¼ tbsp chopped Scallions; ¼ small Cucumber; ¼ tsp Salt

Per 1 serving · 244 g · 13 ingredients

Calories

290

15%
of a 2,000 cal day

Protein
7.3g
10% of calories
Carbs
31g
42% of calories
Fat
16g
48% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Quinoa Pilaf (244 g) has 290 calories, with 7.3 g of protein, 31 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (48% of calories). It is high in Vitamin E (20% DV), Vitamin B6 (21% DV) and folate (b9) (24% DV). Keep an eye on sodium, which provides 26% of the daily value.

Per 100 g

119cal

low energy density

Protein per 100 cal

2.5g

Net carbs

27g

carbs minus fiber

Fiber

4.1g

1.6 g sugar

High in

20%+ of the daily value

Vitamin E20%
Vitamin B621%
Folate (B9)24%
Iron35%
Magnesium25%
Phosphorus34%

Good source of

10–19% of the daily value

Dietary fiber15%
Vitamin C14%
Vitamin K17%
Thiamine16%
Riboflavin (B2)11%
Pantothenic acid10%

Watch

20%+ of the daily value

Sodium26%

Ingredients

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

Directions

Prep 5 minCook 25 min

1
Mince garlic, roughly chop herbs, and dice all vegetables.
2
Heat half of the olive oil over medium-high heat in a pot. Add the onion, bell pepper, garlic and pine nuts and cook, stirring occasionally until the onions are translucent, but not browned.
3
Add the uncooked quinoa and cook, stirring occasionally for a couple more minutes until quinoa is lightly toasted.
4
Add water and salt. Bring to a boil and reduce the heat to low so that the quinoa and water are simmering while the pot is partially covered (enough to let out some steam). Simmer for 20 minutes, or until the quinoa is tender and the water has been absorbed. Remove from heat and put into a large serving bowl. Fluff up with a fork.
5
Let cool until just slightly warm, add remaining olive oil. Stir in chopped mint, basil, chives, and cucumber. Add salt and pepper to taste. Serve chilled or at room temperature.

Vitamins & minerals

Amounts for 1 serving (244 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	24 μg	3%
Vitamin C	13 mg	14%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	20 μg	17%
Thiamine	0.2 mg	16%
Riboflavin (B2)	0.1 mg	11%
Niacin	1 mg	6%
Vitamin B6	0.3 mg	21%
Folate (B9)	96 μg	24%
Vitamin B12	0 μg	0%
Pantothenic acid	0.5 mg	10%
Choline	36 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	41 mg	4%
Iron	3 mg	35%
Potassium	379 mg	8%
Magnesium	105 mg	25%
Phosphorus	237 mg	34%
Zinc	2 mg	16%
Copper	0.3 mg	35%
Manganese	1 mg	58%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	5 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	188 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	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	4 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	22 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 290 calories

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

55min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Quinoa Pilaf?

One serving of Quinoa Pilaf (1 serving) has 290 calories, which works out to 119 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Quinoa Pilaf high in protein?

Not especially. It has 7.3 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 Pilaf keto-friendly?

It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 42% 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 Pilaf?

587 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Quinoa Pilaf?

1.6 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 (244 g)

Calories290

% Daily Value*

Total fat 16g	20%
Saturated fat 1.9g	9%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 587mg	26%
Total carbohydrate 31g	11%
Dietary fiber 4.1g	15%
Total sugars 1.6g
Protein 7.3g

* 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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