⏱ 25 min total

Spanish Quinoa

Name: Spanish Quinoa
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: ½ tsp Olive oil; 1 tbsp chopped Onion; ¼ cup Quinoa; 2 tbsp Salsa; ½ cup Vegetable broth

Per 1 serving · 207 g · 5 ingredients

Calories

198

10%
of a 2,000 cal day

Protein
7.6g
15% of calories
Carbs
31g
63% of calories
Fat
4.9g
22% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Spanish Quinoa (207 g) has 198 calories, with 7.6 g of protein, 31 g of carbohydrates and 4.9 g of fat. Most of its energy comes from carbs (63% of calories). It is high in Vitamin B6 (22% DV), folate (b9) (20% DV) and iron (26% DV). Keep an eye on sodium, which provides 31% of the daily value.

Per 100 g

96cal

low energy density

Protein per 100 cal

3.8g

Net carbs

28g

carbs minus fiber

Fiber

3.7g

1.7 g sugar

High in

20%+ of the daily value

Vitamin B622%
Folate (B9)20%
Iron26%
Magnesium21%
Phosphorus30%
Copper30%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin E12%
Thiamine14%
Riboflavin (B2)11%
Zinc13%

Watch

20%+ of the daily value

Sodium31%

Ingredients

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

Directions

Prep 5 minCook 20 min

1
Heat olive oil in a small saucepan over medium heat. Add chopped onion and sauté until tender and golden brown, about 5 minutes.
2
Add quinoa, salsa, and vegetable broth. Stir to combine, then bring the mixture to a boil.
3
Cover and reduce the heat to simmer for 20 minutes.
4
Remove from heat, fluff the quinoa with a fork, and let it sit for 5 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (207 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	8 μg	1%
Vitamin C	1 mg	1%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	3 μg	2%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.1 mg	11%
Niacin	1 mg	6%
Vitamin B6	0.3 mg	22%
Folate (B9)	81 μg	20%
Vitamin B12	0 μg	0%
Pantothenic acid	0.4 mg	8%
Choline	35 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	32 mg	3%
Iron	2 mg	26%
Potassium	373 mg	8%
Magnesium	90 mg	21%
Phosphorus	208 mg	30%
Zinc	1 mg	13%
Copper	0.3 mg	30%
Manganese	1 mg	40%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.5 g	—
Aspartic acid	0.5 g	—
Beta carotene	96 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 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	2,020 μg	—
Lysine	0.3 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.3 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	22 g	—
Sucrose	0.2 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	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 198 calories

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

38min
Walking (3.5 mph)
24min
Cycling (moderate)
16min
Running (6 mph)
28min
Swimming laps

Common questions

How many calories are in Spanish Quinoa?

One serving of Spanish Quinoa (1 serving) has 198 calories, which works out to 96 calories per 100 g. That is about 9.9% of a 2,000-calorie day.

Is Spanish Quinoa high in protein?

Not especially. It has 7.6 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spanish Quinoa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spanish Quinoa?

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

How much sugar is in Spanish Quinoa?

1.7 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 (207 g)

Calories198

% Daily Value*

Total fat 4.9g	6%
Saturated fat 0.6g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 708mg	31%
Total carbohydrate 31g	11%
Dietary fiber 3.7g	13%
Total sugars 1.7g
Protein 7.6g

* 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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