⏱ 20 min totalTropical Breakfast Quinoa
Per 1 serving · 351 g · 12 ingredients
of a 2,000 cal day
- Protein14g12% of calories
- Carbs65g58% of calories
- Fat15g30% of calories
- ✓ Low sodium
At a glance
One serving of Tropical Breakfast Quinoa (351 g) has 444 calories, with 14 g of protein, 65 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (27% DV), dietary fiber (35% DV) and Vitamin C (40% DV). Keep an eye on saturated fat, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber35%
- Vitamin C40%
- Thiamine38%
- Riboflavin (B2)22%
- Vitamin B641%
Good source of
10–19% of the daily value
- Vitamin E11%
- Niacin11%
- Vitamin B1213%
- Pantothenic acid18%
- Choline11%
- Calcium15%
Watch
20%+ of the daily value
- Saturated fat28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ cup Quinoa- 🥄½ cup Water
- ¼ cup 2% milk
½ tbsp Brown sugar
½ tsp Vanilla extract
¼ tsp Ground ginger
¼ tsp Cinnamon
¼ cup, unthawed Strawberries
½ oz Coconut meat
¼ cup, chunks Pineapple
1 tbsp, ground Flaxseed
1 tbsp Pistachios
Directions
- 1
Combine quinoa, water, milk, brown sugar, vanilla, ginger, and cinnamon in a medium saucepan. Cover and bring to a boil over medium-high heat.
- 2
Once boiling, remove the lid and reduce heat to medium-low to maintain a simmer. Cook for 8 minutes.
- 3
Add the frozen strawberries and cook for an additional 2 minutes.
- 4
Remove from heat and stir in coconut flakes, pineapple, and ground flax seeds. Serve in bowls and top with pistachios.
Vitamins & minerals
Amounts for 1 serving (351 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 38 μg | 4% |
| Vitamin C | 36 mg | 40% |
| Vitamin D | 1 μg | 5% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 2 μg | 1% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 0.3 mg | 22% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 132 μg | 33% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 63 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 150 mg | 15% |
| Iron | 4 mg | 51% |
| Potassium | 709 mg | 15% |
| Magnesium | 173 mg | 41% |
| Phosphorus | 422 mg | 60% |
| Zinc | 3 mg | 25% |
| Copper | 1 mg | 70% |
| Manganese | 2 mg | 101% |
| Selenium | 12 μg | 21% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 51 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 34 μg | — |
| Serine | 1 g | — |
| Starch | 30 g | — |
| Sucrose | 13 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 444 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 84minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Tropical Breakfast Quinoa?
One serving of Tropical Breakfast Quinoa (1 serving) has 444 calories, which works out to 126 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Tropical Breakfast Quinoa high in protein?
It provides a solid 14 g of protein per serving (27% of the 50 g daily value), but protein supplies only 12% 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 Tropical Breakfast Quinoa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 55 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tropical Breakfast Quinoa?
77 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Tropical Breakfast Quinoa?
19 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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