Fresh Spring Onion and Quinoa Risotto Recipe
Fresh Spring Onion and Quinoa Risotto has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B6 and Folate.
The food contains 61.4g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 12 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.
It gives a good yield of Iron at 5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
It belongs to Italian cuisine. Ideally consumed as a Main Dish.
Based on the composite nutritive standing Fresh Spring Onion and Quinoa Risotto has been given a composite ranking of 90, and on a regular basis.
Calorie Breakdown
| Calories from Protein | 10% | |
| Calories from Fat | 36% | |
| Calories from Carbs | 53% |
Why this is good for you
- High in Protein
- Very high in Vitamin B6
- No Cholesterol
- High in Dietary Fiber
- High in Iron
- Very low in Sodium
Why this is bad for you
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 172.8 IU | 3.5% | Top 30% | High |
| Retinol | 0 mcg | |||
| Vitamin C | 2.6 mg | 4.3% | Mid 40% | Average |
| Vitamin D | 0 IU | |||
| Thiamin | 0 mg | |||
| Riboflavin | 0 mg | |||
| Niacin | 1 mg | 5.1% | Mid 40% | Average |
| Vitamin B6 | 0.51 mg | 25.6% | Top 10% | Very High |
| Folate | 91.3 mcg | 22.8% | Top 10% | Very High |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0.51 mg | 5.1% | Top 30% | High |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 47.7 mg | 4.8% | Mid 40% | Average |
| Iron | 2.6 mg | 14.2% | Top 10% | Very High |
| Magnesium | 95.4 mg | 23.8% | Top 10% | Very High |
| Phosphorus | 210.3 mg | 21% | Top 10% | Very High |
| Potassium | 330.8 mg | 9.5% | Top 10% | Very High |
| Sodium | 14.3 mg | 0.6% | Bottom 30% | Low |
| Zinc | 1.5 mg | 10.3% | Top 30% | High |
| Copper | 0.51 mg | 25.6% | Top 10% | Very High |
| Manganese | 1 mg | 51.3% | Top 10% | Very High |
| Selenium | 4.1 mcg | 5.9% | Mid 40% | Average |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 31.5 g | 10.5% | Top 30% | High |
| Dietary Fiber | 2.9 g | 11.7% | Top 30% | High |
| Sugars | 0.3 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 6.2 g | 12.3% | Mid 40% | Average |
| Tryptophan | 0 mg | |||
| Threonine | 0 mg | |||
| Isoleucine | 0 mg | |||
| Leucine | 0 mg | |||
| Lysine | 0.5 mg | |||
| Methionine | 0 mg | |||
| Cystine | 0 mg | |||
| Phenylalanine | 0.5 mg | |||
| Tyrosine | 0 mg | |||
| Valine | 0.5 mg | |||
| Arginine | 0.5 mg | |||
| Histidine | 0 mg | |||
| Alanine | 0.5 mg | |||
| Aspartic Acid | 0.5 mg | |||
| Glutamic Acid | 1 mg | |||
| Glycine | 0.5 mg | |||
| Proline | 0.5 mg | |||
| Serine | 0.5 mg |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 9.5 g | 14.7% | Mid 40% | Average |
| Saturated Fat | 1.2 g | 6.2% | Mid 40% | Average |
| Monounsaturated Fat | 5.6 g | |||
| Polyunsaturated Fat | 2.1 g |
Other Nutrients Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Alcohol | 1.5 g | |||
| Ash | 1.5 g | |||
| Caffeine | 0 mg | |||
| Theobromine | 0 mg |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 452 Calories from Fat 167
% Daily Value *
Total Fat 18.6 g 28.6%
Saturated Fat 2.4 g 12%
Trans Fat
Cholesterol 0 mg
Sodium 27.9 mg 1.2%
Total Carbohydrates 61.4 g 20.5%
Dietary Fiber 5.7 g22.8%
Sugars 0.5 g
Protein 12 g 24%
Vitamin A 6.7% Vitamin C 8.3%
Calcium 9.3% Iron 27.8%
*Based on a 2000 Calorie diet
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