Notice: Memcache::connect(): Server 127.0.0.1 (tcp 11221, udp 0) failed with: Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Warning: Memcache::connect(): Can't connect to 127.0.0.1:11221, Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Notice: Memcache::connect(): Server 127.0.0.1 (tcp 11221, udp 0) failed with: Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351

Warning: Memcache::connect(): Can't connect to 127.0.0.1:11221, Connection refused (111) in /home/nr/nutritionrank.com/html/sites/all/modules/contrib/memcache/dmemcache.inc on line 351
Quinoa with Black Beans & Corn - Recipe and Nutrition Facts
83

Quinoa with Black Beans & Corn Recipe

Quinoa with Black Beans & Corn has a average-calorie, average-carb, low-fat and high-protein content. It is a good source of Iron, Riboflavin and Folate.

The food contains 40g of carbs. The carbohydrate profile of the the food reveals it is average 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 10.2 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 low 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 gives a good yield of Iron at 3.94 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 high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 83, for Quinoa with Black Beans & Corn, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein18%
 Calories from Fat10%
 Calories from Carbs71%

Why this is good for you

  • High in Protein
  • Very high in Riboflavin
  • No Cholesterol
  • Very low in Saturated Fat
  • Very high in Dietary Fiber
  • High in Iron

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A335 IU6.7%
Vitamin C3.1 mg5.2%
Vitamin D0 IU
Vitamin E0.14 mg0.47%
Thiamin0.2 mg13.6%
Riboflavin0.79 mg46.3%
Niacin0.66 mg3.3%
Vitamin B60.12 mg5.9%
Folate118 mcg29.5%
Vitamin B120 mcg
Pantothenic Acid0.25 mg2.5%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium30 mg3%
Iron3.9 mg21.9%
Magnesium58.8 mg14.7%
Phosphorus320 mg32%
Potassium350 mg10%
Sodium486.4 mg20.3%
Zinc0.99 mg6.6%
Copper0.18 mg9%
Manganese0.41 mg20.3%
Selenium1.3 mcg1.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate40 g13.3%
Dietary Fiber8.7 g34.8%
Sugars3 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein10.2 g20.4%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.6 g4%
Saturated Fat0.5 g2.5%
Monounsaturated Fat0.1 g
Polyunsaturated Fat0.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 219 Calories from Fat 0

% Daily Value *

Total Fat 2.6 g 4%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 486.4 mg 20.3%

Total Carbohydrates 40 g 13.3%

Dietary Fiber 8.7 g34.8%

Sugars 3 g

Protein 10.2 g 20.4%

Vitamin A 6.7% Vitamin C 5.2%

Calcium 3% Iron 21.9%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2099840 Embed Table:

Related Searches

81

Southwestern Quinoa and Black Bean..

Per Serving | Calories 217
Protein 8 g | Carbs 31.1 g | Fat 8.3 g

75

Quinoa & Black Beans Side Dish

Per Serving | Calories 78
Protein 3.8 g | Carbs 13.8 g | Fat 1 g

87

Daily Garnish- Quinoa, Black Bean and..

Per Serving | Calories 300
Protein 11.5 g | Carbs 50.1 g | Fat 7 g

84

Sarah's Quinoa and Black Beans

Per Serving | Calories 167
Protein 7.9 g | Carbs 31.2 g | Fat 1.9 g