⏱ 60 min totalQuinoa Tacos
Per 1 serving · 191 g · 12 ingredients
of a 2,000 cal day
- Protein11g10% of calories
- Carbs54g50% of calories
- Fat20g41% of calories
- ✓ Cholesterol free
At a glance
One serving of Quinoa Tacos (191 g) has 420 calories, with 11 g of protein, 54 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (21% DV), dietary fiber (36% DV) and Vitamin E (26% DV). Keep an eye on sodium, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein21%
- Dietary fiber36%
- Vitamin E26%
- Thiamine24%
- Riboflavin (B2)76%
- Niacin21%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin K17%
- Choline10%
- Potassium16%
- Selenium11%
Watch
20%+ of the daily value
- Sodium28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
⅛ cup Salsa- 🥄¼ tbsp Nutritional yeast
½ tsp, ground Cumin seed
½ tsp Chili powder
⅛ tsp Garlic powder
⅛ tsp Black pepper- 🥄⅛ tsp Salt
¼ tbsp Olive oil
2 medium Taco shells
¼ fruit Avocado
¼ medium whole Tomatoes
Directions
- 1
Preheat the oven to 375°F. Rinse the quinoa in a strainer and drain.
- 2
Heat a medium saucepan over medium heat. Once hot, add the rinsed quinoa and toast for 4-5 minutes, stirring frequently. Then, cook the quinoa according to package directions.
- 3
Fluff the cooked quinoa with a fork, add to a large mixing bowl, and combine with salsa, nutritional yeast, cumin, chili powder, garlic powder, salt, pepper, and oil. Toss to combine, then spread on a lightly greased or parchment-lined baking sheet.
- 4
Bake for 20-35 minutes, stirring once halfway through to ensure even baking. The quinoa is done when it's fragrant and golden brown. Avoid burning.
- 5
Serve in taco shells with diced tomato and avocado. Enjoy!
Vitamins & minerals
Amounts for 1 serving (191 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 45 μg | 5% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 1 mg | 76% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 167 μg | 42% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 52 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 85 mg | 9% |
| Iron | 4 mg | 52% |
| Potassium | 767 mg | 16% |
| Magnesium | 136 mg | 32% |
| Phosphorus | 311 mg | 44% |
| Zinc | 2 mg | 21% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 55% |
| Selenium | 6 μg | 11% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 71 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 474 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,836 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 36 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 420 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 80minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Quinoa Tacos?
One serving of Quinoa Tacos (1 serving) has 420 calories, which works out to 220 calories per 100 g. That is about 21% of a 2,000-calorie day.
Are Quinoa Tacos high in protein?
It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 10% 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.
Are Quinoa Tacos keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 50% 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 Tacos?
651 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quinoa Tacos?
3.2 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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