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Mediterranean Quinoa Bowl - Recipe and Nutrition Facts
79

Mediterranean Quinoa Bowl Recipe

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.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat36%
 Calories from Carbs49%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Dietary Fiber
  • Very high in Iron

Why this is bad for you

  • High in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A2670 IU53.4%
Vitamin C95 mg158.3%
Vitamin D0 IU
Vitamin E0.74 mg2.5%
Thiamin0.05 mg3%
Riboflavin2.4 mg138.8%
Niacin0.38 mg1.9%
Vitamin B60.14 mg6.8%
Folate30.4 mcg7.6%
Vitamin B120 mcg
Pantothenic Acid0.2 mg2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium142 mg14.2%
Iron7.2 mg39.8%
Magnesium12.4 mg3.1%
Phosphorus653 mg65.3%
Potassium175.6 mg5%
Sodium1 mg0%
Zinc0.18 mg1.2%
Copper0.04 mg2.2%
Manganese0.14 mg6.9%
Selenium1.1 mcg1.5%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate58.8 g19.6%
Dietary Fiber9.4 g37.6%
Sugars5.8 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein17.7 g35.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat19.1 g29.4%
Saturated Fat4.8 g24%
Monounsaturated Fat2 g
Polyunsaturated Fat0.5 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1125286 Embed Table:

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