⏱ 30 min total

Quinoa Veggie “Fried Rice”

Name: Quinoa Veggie “Fried Rice”
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup Quinoa; ½ tbsp Olive oil; ½ large Egg; ½ cloves, minced Garlic; ¼ small Onion; ¾ cup, pieces or slices White mushrooms; ½ cup chopped Broccoli; ¼ medium Zucchini; ⅛ cup Sweet corn; ⅛ cup Green peas; ½ medium Carrots; ¼ tbsp Ginger root; ¾ tbsp Tamari soy sauce; ½ cup, chopped Scallions; ½ tsp Sriracha

Per 1 serving · 376 g · 15 ingredients

Calories

364

18%
of a 2,000 cal day

Protein
17g
18% of calories
Carbs
49g
52% of calories
Fat
13g
30% of calories

Portion

At a glance

One serving of Quinoa Veggie “Fried Rice” (376 g) has 364 calories, with 17 g of protein, 49 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (34% DV), dietary fiber (33% DV) and Vitamin A (40% DV). Keep an eye on sodium and cholesterol, which provide 41% and 31% of the daily value.

Per 100 g

97cal

low energy density

Protein per 100 cal

4.7g

Net carbs

40g

carbs minus fiber

Fiber

9.1g

8.5 g sugar

High in

20%+ of the daily value

Protein34%
Dietary fiber33%
Vitamin A40%
Vitamin C75%
Vitamin E22%
Vitamin K137%

Good source of

10–19% of the daily value

Vitamin B1211%
Calcium13%

Watch

20%+ of the daily value

Sodium41%
Cholesterol31%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Prepare quinoa according to package instructions.
2
In a medium skillet, heat half of the olive oil over low heat. Add the beaten eggs and cook until set, about 2-3 minutes per side, flipping once. Cool and dice into small pieces.
3
Heat the remaining olive oil in a large skillet or wok over medium-high heat. Add minced garlic and diced onion, cooking until the onion is translucent, about 4-5 minutes.
4
Add mushrooms, broccoli, and zucchini, stirring constantly until the vegetables are tender, about 3-4 minutes.
5
Stir in corn, peas, carrots, and cooked quinoa, cooking until heated through, about 1-2 minutes.
6
Add ginger and soy sauce, tossing gently to combine. Cook until heated through, about 2 minutes.
7
Stir in scallions and diced eggs. Serve immediately with sriracha to taste.

Vitamins & minerals

Amounts for 1 serving (376 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	360 μg	40%
Vitamin C	68 mg	75%
Vitamin D	1 μg	4%
Vitamin E	3 mg	22%
Vitamin K	165 μg	137%
Thiamine	0.4 mg	31%
Riboflavin (B2)	1 mg	49%
Niacin	5 mg	29%
Vitamin B6	1 mg	46%
Folate (B9)	199 μg	50%
Vitamin B12	0.3 μg	11%
Pantothenic acid	2 mg	44%
Choline	146 mg	27%

Minerals

Nutrient	Amount	% Daily Value
Calcium	125 mg	13%
Iron	5 mg	61%
Potassium	1,077 mg	23%
Magnesium	139 mg	33%
Phosphorus	416 mg	59%
Zinc	3 mg	26%
Copper	1 mg	63%
Manganese	1 mg	60%
Selenium	19 μg	34%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	1,075 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	3,262 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	0.3 μg	—
Lysine	1 g	—
Maltose	0.2 g	—
Methionine	0.3 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	40 μg	—
Serine	1 g	—
Starch	26 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	0.2 g	—
Tyrosine	0.4 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0.5 μg	—

Burning 364 calories

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

69min
Walking (3.5 mph)
44min
Cycling (moderate)
30min
Running (6 mph)
51min
Swimming laps

Common questions

How many calories are in Quinoa Veggie “Fried Rice”?

One serving of Quinoa Veggie “Fried Rice” (1 serving) has 364 calories, which works out to 97 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Quinoa Veggie “Fried Rice” high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 18% 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 Veggie “Fried Rice” keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 52% 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 Veggie “Fried Rice”?

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

How much sugar is in Quinoa Veggie “Fried Rice”?

8.5 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 (376 g)

Calories364

% Daily Value*

Total fat 13g	16%
Saturated fat 2.1g	11%
Trans fat 0g
Cholesterol 93mg	31%
Sodium 953mg	41%
Total carbohydrate 49g	18%
Dietary fiber 9.1g	33%
Total sugars 8.5g
Protein 17g

* 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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