Quinoa with Corn, Scallions, and Mint⏱ 60 min total

Quinoa with Corn, Scallions, and Mint

Per 1 serving · 121 g · 10 ingredients

Calories
266
13%
of a 2,000 cal day
  • Protein
    8.1g
    12% of calories
  • Carbs
    41g
    59% of calories
  • Fat
    9.1g
    30% of calories
Portion

At a glance

One serving of Quinoa with Corn, Scallions, and Mint (121 g) has 266 calories, with 8.1 g of protein, 41 g of carbohydrates and 9.1 g of fat. Most of its energy comes from carbs (59% of calories). It is high in thiamine (20% DV), Vitamin B6 (21% DV) and folate (b9) (28% DV). Keep an eye on saturated fat, which provides 21% of the daily value.

Per 100 g
219cal
medium energy density
Protein per 100 cal
3g
Net carbs
36g
carbs minus fiber
Fiber
4.6g
5.6 g sugar

High in

20%+ of the daily value

  • Thiamine20%
  • Vitamin B621%
  • Folate (B9)28%
  • Iron38%
  • Magnesium26%
  • Phosphorus35%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Vitamin K14%
  • Riboflavin (B2)13%
  • Niacin10%
  • Pantothenic acid14%
  • Zinc15%

Watch

20%+ of the daily value

  • Saturated fat21%

Ingredients

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

Directions

Prep 30 minCook 30 min
  1. 1

    Shuck corn and make sure none of the silk remains. Put corn in a 5- to 6-quart wide pot, then add water to cover and bring to a boil, covered. Remove from heat and let stand, covered, 5 minutes. Transfer corn with tongs to a cutting board. When cool enough to handle, cut kernels off cobs with a large heavy knife.

  2. 2

    Meanwhile, whisk together lemon zest and juice, butter, honey, salt, and pepper in a large bowl until combined.

  3. 3

    Wash quinoa in 3 changes of cold water in a bowl, draining in a large sieve each time.

  4. 4

    Cook quinoa in a 4- to 5-quart pot of boiling salted water, uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve over same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don't worry if lid doesn't fit tightly) and steam until quinoa is tender, fluffy, and dry, about 5 minutes. Remove from heat and let stand (still covered) 5 minutes.

  5. 5

    Chop scallions and fresh mint.

  6. 6

    Add quinoa to dressing and toss until dressing is absorbed, then stir in corn, scallions, mint, and salt and pepper to taste.

Vitamins & minerals

Amounts for 1 serving (121 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A69 μg
8%
Vitamin C7 mg
8%
Vitamin D0.1 μg
1%
Vitamin E1 mg
8%
Vitamin K16 μg
14%
Thiamine0.2 mg
20%
Riboflavin (B2)0.2 mg
13%
Niacin2 mg
10%
Vitamin B60.3 mg
21%
Folate (B9)111 μg
28%
Vitamin B120 μg
1%
Pantothenic acid1 mg
14%
Choline44 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium40 mg
4%
Iron3 mg
38%
Potassium433 mg
9%
Magnesium108 mg
26%
Phosphorus248 mg
35%
Zinc2 mg
15%
Copper0.3 mg
34%
Manganese1 mg
45%
Selenium4 μg
7%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene8 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene84 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.4 μg—
Fructose2 g—
Galactose0.1 g—
Glucose3 g—
Glutamic acid1 g—
Glycine0.4 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.2 g—
Monounsaturated fats2 g—
Phenylalanine0.3 g—
Polyunsaturated fats2 g—
Proline0.5 g—
Retinol47 μg—
Serine0.3 g—
Starch25 g—
Sucrose0.5 g—
Theobromine0 mg—
Threonine0.3 g—
Total omega 30.1 g—
Total omega 60.4 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 266 calories

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

  • 50min
    Walking (3.5 mph)
  • 32min
    Cycling (moderate)
  • 22min
    Running (6 mph)
  • 37min
    Swimming laps

Common questions

How many calories are in Quinoa with Corn, Scallions, and Mint?

One serving of Quinoa with Corn, Scallions, and Mint (1 serving) has 266 calories, which works out to 219 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Quinoa with Corn, Scallions, and Mint high in protein?

Not especially. It has 8.1 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Quinoa with Corn, Scallions, and Mint keto-friendly?

It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 59% 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 with Corn, Scallions, and Mint?

159 mg per serving.

How much sugar is in Quinoa with Corn, Scallions, and Mint?

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

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