Nutritional information for the following ingredients is not included. Normally this is because the ingredient is unknown, the measurement is imprecise e.g. “to taste”, or the ingredient is optional).
3 Tbsps olive oil
1 jalapeno chile, finely diced, seeds removed (if you like spicy food, you can double this - I'm just a wimp about heat so I cut it in half)
Sea salt and freshly ground pepper
Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.
Amount Per Serving
1 servings in recipe 		quinoa
170.0g 		onion
135.0g 		garlic
2.61g 		cumin
2.1g 		corn kernels
180.4g 		cilantro
6.8g 		feta cheese
113.4g 		bell peppers
390.32g 		pepper
0.0g 		sea salt
0.0g 		Total Per Serving Total for Recipe
Protein (g) 24.0 1.49 0.17 0.37 5.92 0.14 16.11 3.86 n/a n/a 52.07 52.07
Total Fat (g) 10.32 0.14 0.01 0.47 1.41 0.04 24.13 1.17 n/a n/a 37.68 37.68
Carbohydrates (g) 109.07 12.61 0.86 0.93 42.39 0.25 4.64 23.54 n/a n/a 194.29 194.29
Ash (g) 4.05 0.47 0.04 0.16 1.17 0.1 5.9 1.83 n/a n/a 13.72 13.72
Calories (kcal) 625.6 54.0 3.889 7.875 176.792 1.564 299.376 120.999 n/a n/a 1290.095 1290.095
Starch (g) 88.77 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a 88.77 88.77
Sucrose (g) n/a 1.34 n/a n/a 4.35 n/a n/a 0.0 n/a n/a 5.68 5.68
Glucose (dextrose) (g) n/a 2.66 n/a n/a 1.06 n/a n/a 7.57 n/a n/a 11.3 11.3
Fructose (g) n/a 1.74 n/a n/a 1.01 n/a n/a 8.82 n/a n/a 11.57 11.57
Lactose (g) n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0
Maltose (g) n/a 0.0 n/a n/a 0.38 n/a n/a 0.0 n/a n/a 0.38 0.38
Alcohol (g) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Water (g) 22.58 120.3 1.53 0.17 129.51 6.27 62.62 359.91 n/a n/a 702.89 702.89
Caffeine (mg) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Theobromine (mg) n/a 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0
Sugars (g) n/a 5.72 0.03 0.05 6.82 0.06 4.64 16.39 n/a n/a 33.71 33.71
Galactose (g) n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0
Dietary Fiber (g) 11.9 2.3 0.1 0.2 5.1 0.2 0.0 8.2 n/a n/a 27.9 27.9
Calcium (mg) 79.9 31.05 4.724 19.551 7.216 4.556 559.062 27.322 n/a n/a 733.382 733.382
Iron (mg) 7.77 0.28 0.04 1.39 1.23 0.12 0.74 1.68 n/a n/a 13.25 13.25
Magnesium (mg) 334.9 13.5 0.653 7.686 57.728 1.768 21.546 46.838 n/a n/a 484.619 484.619
Phosphorus (mg) 776.9 39.15 3.993 10.479 156.948 3.264 382.158 101.483 n/a n/a 1474.376 1474.376
Potassium (mg) 957.1 197.1 10.466 37.548 530.376 35.428 70.308 823.575 n/a n/a 2661.901 2661.901
Sodium (mg) 8.5 5.4 0.444 3.528 9.02 3.128 1265.544 15.613 n/a n/a 1311.177 1311.177
Zinc (mg) 5.27 0.23 0.03 0.1 1.26 0.03 3.27 0.98 n/a n/a 11.17 11.17
Copper (mg) 1.003 0.054 0.008 0.018 0.09 0.016 0.034 0.078 n/a n/a 1.301 1.301
Manganese (mg) 3.451 0.176 0.044 0.07 0.289 0.029 0.034 0.429 n/a n/a 4.521 4.521
Selenium (mcg) 14.5 0.7 0.4 0.1 1.4 0.1 17.0 0.4 n/a n/a 34.5 34.5
Vitamin A, IU (IU) 23.8 2.7 0.235 26.67 440.176 458.864 478.548 12220.919 n/a n/a 13651.912 13651.912
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 141.75 0.0 n/a n/a 141.75 141.75
Vitamin A, RAE (mcg_RAE) 1.7 0.0 0.0 1.344 21.648 22.916 141.75 612.802 n/a n/a 802.16 802.16
Beta Carotene (mcg) 13.6 1.35 0.131 16.002 110.044 267.24 3.402 6338.797 n/a n/a 6750.565 6750.565
Vitamin E (mg) 4.15 0.03 0.0 0.07 0.16 0.17 0.2 6.17 n/a n/a 10.95 10.95
Vitamin D (IU) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Lycopene (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Lutein + zeaxanthin (mcg) 277.1 5.4 0.418 9.408 1618.188 58.82 0.0 199.063 n/a n/a 2168.397 2168.397
Tocopherol, beta (mg) 0.14 0.0 n/a n/a 0.0 n/a n/a 0.2 n/a n/a 0.33 0.33
Tocopherol, gamma (mg) 7.74 0.0 n/a n/a 0.31 n/a n/a 0.55 n/a n/a 8.59 8.59
Tocopherol, delta (mg) 0.6 0.0 n/a n/a 0.0 n/a n/a 0.04 n/a n/a 0.63 0.63
Vitamin C (mg) n/a 10.0 0.8 0.2 13.0 1.8 0.0 498.4 n/a n/a 524.2 524.2
Thiamin (mg) 0.612 0.068 0.005 0.013 0.18 0.005 0.17 0.195 n/a n/a 1.248 1.248
Riboflavin (mg) 0.544 0.041 0.003 0.007 0.162 0.011 0.953 0.351 n/a n/a 2.071 2.071
Niacin (mg) 2.584 0.162 0.018 0.096 3.031 0.075 1.123 3.825 n/a n/a 10.914 10.914
Pantothenic acid (mg) 1.309 0.162 0.016 n/a 0.523 0.039 1.1 1.249 n/a n/a 4.398 4.398
Vitamin B-6 (mg) 0.833 0.162 0.032 0.009 0.325 0.01 0.476 1.132 n/a n/a 2.98 2.98
Folate (mcg) 312.8 25.65 0.078 0.21 72.16 4.216 36.288 179.547 n/a n/a 630.95 630.95
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 1.92 0.0 n/a n/a 1.92 1.92
Choline (mg) 119.3 8.2 0.6 0.5 n/a 0.9 17.5 21.9 n/a n/a 168.9 168.9
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0
Tryptophan (g) 0.289 0.014 0.002 n/a 0.036 n/a 0.227 0.039 n/a n/a 0.606 0.606
Threonine (g) 0.714 0.027 0.004 n/a 0.235 n/a 0.726 0.156 n/a n/a 1.862 1.862
Isoleucine (g) 0.85 0.014 0.006 n/a 0.235 n/a 0.907 0.078 n/a n/a 2.089 2.089
Leucine (g) 1.428 0.041 0.008 n/a 0.631 n/a 1.588 0.156 n/a n/a 3.852 3.852
Lysine (g) 1.309 0.054 0.007 n/a 0.253 n/a 1.383 0.156 n/a n/a 3.162 3.162
Methionine (g) 0.527 0.0 0.002 n/a 0.126 n/a 0.42 0.039 n/a n/a 1.114 1.114
Cystine (g) 0.34 0.0 0.002 n/a 0.054 n/a 0.091 0.078 n/a n/a 0.565 0.565
Phenylalanine (g) 1.003 0.041 0.005 n/a 0.271 n/a 0.771 0.195 n/a n/a 2.285 2.285
Tyrosine (g) 0.459 0.014 0.002 n/a 0.235 n/a 0.76 0.039 n/a n/a 1.508 1.508
Valine (g) 1.003 0.027 0.008 n/a 0.343 n/a 1.213 0.117 n/a n/a 2.711 2.711
Arginine (g) 1.853 0.135 0.016 n/a 0.235 n/a 0.533 0.156 n/a n/a 2.928 2.928
Histidine (g) 0.697 0.014 0.003 n/a 0.162 n/a 0.454 0.078 n/a n/a 1.407 1.407
Alanine (g) 1.003 0.027 0.003 n/a 0.541 n/a 0.726 0.117 n/a n/a 2.417 2.417
Aspartic acid (g) 1.921 0.122 0.013 n/a 0.451 n/a 0.885 1.093 n/a n/a 4.484 4.484
Glutamic acid (g) 3.179 0.351 0.021 n/a 1.173 n/a 2.744 0.82 n/a n/a 8.288 8.288
Glycine (g) 1.173 0.041 0.005 n/a 0.235 n/a 0.113 0.117 n/a n/a 1.684 1.684
Proline (g) 1.309 0.014 0.003 n/a 0.541 n/a 1.565 0.078 n/a n/a 3.509 3.509
Serine (g) 0.969 0.027 0.005 n/a 0.289 n/a 1.327 0.195 n/a n/a 2.812 2.812
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 100.926 0.0 n/a n/a 100.926 100.926
Trans Fat (g) n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0
Saturated Fat (g) 1.207 0.054 0.002 0.032 0.216 0.001 16.953 0.117 n/a n/a 18.583 18.583
Phytosterols (mg) n/a 20.25 n/a 1.428 n/a 0.34 n/a n/a n/a n/a 22.018 22.018
Monounsaturated Fat (g) 2.737 0.014 0.0 0.295 0.415 0.019 5.239 0.0 n/a n/a 8.719 8.719
Polyunsaturated (g) 5.593 0.027 0.007 0.069 0.667 0.003 0.669 0.273 n/a n/a 7.308 7.308