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Kickin' Quinoa Pilaf - Recipe and Nutrition Facts
86

Kickin' Quinoa Pilaf Recipe

Kickin' Quinoa Pilaf has a average-calorie, high-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin C, Riboflavin and Folate.

The food contains 54.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 15 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 6.26 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 an average density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

It belongs to Iranian cuisine. Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 86, for Kickin' Quinoa Pilaf, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein19%
 Calories from Fat12%
 Calories from Carbs69%

Why this is good for you

  • High in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very low in Cholesterol
  • Very high in Dietary Fiber

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1895 IU37.9%
Vitamin C65 mg108.4%
Vitamin D0 IU
Vitamin E0.7 mg2.3%
Thiamin0.26 mg17.3%
Riboflavin1.1 mg65.6%
Niacin2 mg10.1%
Vitamin B60.17 mg8.3%
Folate112.8 mcg28.2%
Vitamin B120.07 mcg1.2%
Pantothenic Acid0.47 mg4.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium146 mg14.6%
Iron6.3 mg34.8%
Magnesium81.6 mg20.4%
Phosphorus455 mg45.5%
Potassium743.2 mg21.2%
Sodium434 mg18.1%
Zinc1.3 mg8.8%
Copper0.36 mg17.8%
Manganese0.49 mg24.6%
Selenium3.2 mcg4.6%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate54.1 g18%
Dietary Fiber10.8 g43.2%
Sugars11.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein15 g30%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.2 g6.5%
Saturated Fat1.1 g5.5%
Monounsaturated Fat0.6 g
Polyunsaturated Fat0.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 299 Calories from Fat 0

% Daily Value *

Total Fat 4.2 g 6.5%

Saturated Fat 1.1 g 5.5%

Trans Fat

Cholesterol 4 mg 1.3%

Sodium 434 mg 18.1%

Total Carbohydrates 54.1 g 18%

Dietary Fiber 10.8 g43.2%

Sugars 11.8 g

Protein 15 g 30%

Vitamin A 37.9% Vitamin C 108.4%

Calcium 14.6% Iron 34.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=965488 Embed Table:

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