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Leek and Quinoa Risotto - Recipe and Nutrition Facts
97

Leek and Quinoa Risotto Recipe

Leek and Quinoa Risotto has a high-calorie, high-carb, high-fat and average-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Folate.

The food contains 52.4g 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. With 9.5 gms of protein, it is average 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 high MUFA and average PUFA.

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 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. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high 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.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 97, for Leek and Quinoa Risotto, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein8%
 Calories from Fat48%
 Calories from Carbs44%

Why this is good for you

  • No Cholesterol
  • High in Dietary Fiber
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.28 IU0.01%Bottom 30%Low
Retinol0 mcg
Vitamin C5.3 mg8.8%Mid 40%Average
Vitamin D1.4 IU0.3%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin1.1 mg5.6%Mid 40%Average
Vitamin B60.28 mg13.9%Top 30%High
Folate47.1 mcg11.8%Top 30%High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.28 mg2.8%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium27.6 mg2.8%Mid 40%Average
Iron1.4 mg7.7%Top 30%High
Magnesium37.3 mg9.3%Top 30%High
Phosphorus90.8 mg9.1%Mid 40%Average
Potassium196.4 mg5.6%Mid 40%Average
Sodium10.6 mg0.4%Bottom 10%Very Low
Zinc0.56 mg3.7%Mid 40%Average
Copper0.28 mg13.9%Top 10%Very High
Manganese0.56 mg27.9%Top 30%High
Selenium4.2 mcg6%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate14.6 g4.9%Mid 40%Average
Dietary Fiber1.8 g7%Top 30%High
Starch7.2 g
Sugars1.4 g
Sucrose0 mg
Glucose0.3 mg
Fructose0.3 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein2.6 g5.3%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0.3 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.3 mg
Glutamic Acid0.3 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7 g10.8%Mid 40%Average
Saturated Fat0.92 g4.6%Bottom 30%Low
Monounsaturated Fat4.7 g
Polyunsaturated Fat1.1 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water75.8 g
Ash0.8 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 457 Calories from Fat 226

% Daily Value *

Total Fat 25.2 g 38.8%

Saturated Fat 3.3 g 16.5%

Trans Fat

Cholesterol 0 mg

Sodium 38.2 mg 1.6%

Total Carbohydrates 52.4 g 17.5%

Dietary Fiber 6.3 g25.2%

Sugars 5 g

Protein 9.5 g 19%

Vitamin A 0% Vitamin C 31.7%

Calcium 9.9% Iron 27.8%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/leek-and-quinoa-risotto-171418 Embed Table:

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