Mediterranean Quinoa Bowl has a high-calorie, high-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin A, Vitamin C and Riboflavin.
The food contains 58.8g of carbs. The carbohydrate profile of the the food reveals it is high 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 17.7 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 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 7.16 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 belongs to Mediterranean cuisine.
Based on the composite nutritive standing Mediterranean Quinoa Bowl has been given a composite ranking of 79, and in moderation.
Calories from Protein | 15% | |
Calories from Fat | 36% | |
Calories from Carbs | 49% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 2670 IU | 53.4% | ||
Vitamin C | 95 mg | 158.3% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.74 mg | 2.5% | ||
Thiamin | 0.05 mg | 3% | ||
Riboflavin | 2.4 mg | 138.8% | ||
Niacin | 0.38 mg | 1.9% | ||
Vitamin B6 | 0.14 mg | 6.8% | ||
Folate | 30.4 mcg | 7.6% | ||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.2 mg | 2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 142 mg | 14.2% | ||
Iron | 7.2 mg | 39.8% | ||
Magnesium | 12.4 mg | 3.1% | ||
Phosphorus | 653 mg | 65.3% | ||
Potassium | 175.6 mg | 5% | ||
Sodium | 1 mg | 0% | ||
Zinc | 0.18 mg | 1.2% | ||
Copper | 0.04 mg | 2.2% | ||
Manganese | 0.14 mg | 6.9% | ||
Selenium | 1.1 mcg | 1.5% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 58.8 g | 19.6% | ||
Dietary Fiber | 9.4 g | 37.6% | ||
Sugars | 5.8 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 17.7 g | 35.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 19.1 g | 29.4% | ||
Saturated Fat | 4.8 g | 24% | ||
Monounsaturated Fat | 2 g | |||
Polyunsaturated Fat | 0.5 g |
Serving size
Amount Per Serving
Calories 468 Calories from Fat 0
% Daily Value *
Total Fat 19.1 g 29.4%
Saturated Fat 4.8 g 24%
Trans Fat
Cholesterol 24 mg 8%
Sodium 1 mg 0%
Total Carbohydrates 58.8 g 19.6%
Dietary Fiber 9.4 g37.6%
Sugars 5.8 g
Protein 17.7 g 35.4%
Vitamin A 53.4% Vitamin C 158.3%
Calcium 14.2% Iron 39.8%
*Based on a 2000 Calorie diet
Per Serving | Calories 101
Protein 6.5 g | Carbs 7.8 g | Fat 4.8 g
Per Serving | Calories 102
Protein 5 g | Carbs 10.3 g | Fat 4.6 g
Per Serving | Calories 289
Protein 7.3 g | Carbs 26.4 g | Fat 18.6 g
Per Serving | Calories 302
Protein 11.1 g | Carbs 46.6 g | Fat 8.3 g
Per Serving | Calories 376
Protein 12.1 g | Carbs 53.1 g | Fat 13.3 g
Per Serving | Calories 86
Protein 0.7 g | Carbs 6.1 g | Fat 7 g
Per Serving | Calories 270
Protein 43.5 g | Carbs 8.5 g | Fat 6.1 g
Per Serving | Calories 114
Protein 4 g | Carbs 8.1 g | Fat 6.8 g