Printed from

Nutrition Calculator and Recipe Builder

Recipe nameMeal
Number of servings1
Final weight, g

Quinoa, cooked1 cup = 185 g222delete


Nutrition Facts
Portion Size185 g
Amount Per Portion222
% Daily Value *
Total Fat 3.6g 5 %
   Saturated Fat 0.4g 2 %
Sodium 13mg 1 %
Total Carbohydrate 39g 14 %
   Dietary Fiber 5.2g 19 %
   Sugar 1.6g
Protein 8.1g 16 %
Vitamin D 0mcg 0 %
Calcium 31mg 2 %
Iron 2.8mg 16 %
Potassium 318mg 7 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
  Share by URL
Meal, calories by source
Badges: low fat

Meal nutrition facts and analysis per 185.00 g

NutrientAmount DV
Vitamin A, RAE 0 mcg0 %
  Carotene, alpha 0 mcg
  Carotene, beta 5.55 mcg
  Cryptoxanthin, beta 0 mcg
  Lutein + zeaxanthin 98.05 mcg
  Lycopene 0 mcg
  Retinol 0 mcg
Thiamin [Vitamin B1]0.198 mg16 %
Riboflavin [Vitamin B2]0.204 mg16 %
Niacin [Vitamin B3]0.762 mg5 %
Vitamin B6 0.228 mg13 %
Vitamin B12 [Cobalamin]0 mcg0 %
  Vitamin B12, added 0 mcg
Folate, DFE [Vitamin B9]77.7 mcg19 %
  Folate, food 77.7 mcg
  Folic acid 0 mcg
Vitamin C [Ascorbic acid]0 mg0 %
Vitamin D 0 mcg0 %
Vitamin E (alpha-tocopherol) 1.17 mg8 %
  Vitamin E, added 0 mg
  Tocopherol, alpha 1.17 mg
  Tocopherol, beta 0.06 mg
  Tocopherol, delta 0.2 mg
  Tocopherol, gamma 2.2 mg
  Tocotrienol, alpha 0 mg
  Tocotrienol, beta 0 mg
  Tocotrienol, delta 0 mg
  Tocotrienol, gamma 0 mg
Vitamin K 0 mcg0 %
  Vitamin K1 [Phylloquinone]0 mcg
Choline 42.5 mg8 %

NutrientAmount DV
Calcium, Ca 31.45 mg2 %
Copper, Cu 0.36 mg40 %
Iron, Fe 2.76 mg15 %
Magnesium, Mg 118.4 mg28 %
Manganese, Mn 1.167 mg51 %
Phosphorus, P 281.2 mg22 %
Potassium, K 318.2 mg7 %
Selenium, Se 5.18 mcg9 %
Sodium, Na 12.95 mg1 %
Zinc, Zn 2.02 mg18 %

Proteins and Aminoacids
Meal, amino acids
NutrientAmount DV
Protein 8.14 g16 %
  Alanine 0.339 g
  Arginine 0.629 g
  Aspartic acid 0.653 g
  Cystine 0.117 g
  Glutamic acid 1.073 g
  Glycine 0.4 g
  Histidine 0.235 g21 %
  Isoleucine 0.29 g19 %
  Leucine 0.483 g14 %
  Lysine 0.442 g14 %
  Methionine 0.178 g
  Phenylalanine 0.342 g
  Proline 0.444 g
  Serine 0.326 g
  Threonine 0.242 g15 %
  Tryptophan 0.096 g24 %
  Tyrosine 0.154 g
  Valine 0.342 g17 %
  Phenylalanine + Tyrosine 0.496 g18 %
  Methionine + Cysteine 0.178 g11 %

NutrientAmount DV
Carbohydrate 39.41 g14 %
  Fiber 5.18 g18 %
  Starch 32.62 g
  Sugars 1.61 g
  Net carbs 34.23 g

Fats and Fatty Acids
Meal, fatty acids by type

Omega-3Omega-6 Omega-6 / Omega-3 ratio
0.03 g0.00

NutrientAmount DV
Fat 3.552 g5 %
  Saturated fatty acids 0.427 g2 %
    Butanoic acid 0 g
    Decanoic acid 0 g
    Dodecanoic acid 0 g
    Hexadecanoic acid 0.363 g
    Hexanoic acid 0 g
    Octadecanoic acid 0.022 g
    Octanoic acid 0 g
    Tetradecanoic acid 0 g
  Monounsaturated fatty acids 0.977 g
    Docosenoic acid 0.05 g
    Eicosenoic acid 0.057 g
    Hexadecenoic acid 0 g
    Octadecenoic acid 0.86 g
  Polyunsaturated fatty acids 1.994 g
    Docosahexaenoic n-3 acid (DHA) 0.028 g
    Docosapentaenoic n-3 acid (DPA) 0 g
    Eicosapentaenoic n-3 acid (EPA) 0 g
    Eicosatetraenoic acid 0.006 g
    Octadecadienoic acid 1.802 g
    Octadecatetraenoic acid 0 g
    Octadecatrienoic acid 0.157 g

NutrientAmount DV
Cholesterol 0 mg0 %

NutrientAmount DV
Alcohol, ethyl 0 g
Ash 1.41 g
Caffeine 0 mg
Theobromine 0 mg
Water 132.48 g


Add ingredientUse the search bar above to quickly add ingredients to the recipe. You can specify item and weight in grams or ounces in search box, e.g. 'bananas 35 g', 'tomatoes 4 oz'. UPC barcodes are also supported, e.g. '070470496528'. Alternatively you can add an item directly from favories, recipes, custom foods, food details and search result pages.
Remove ingredientClick on 'delete' link in the item row to remove it from the recipe.
Change amountClick on the amount link to modify the amount used in the recipe.
Recipe nameClick on pencil icon in recipe name row, modify name as desired and hit enter or click anywhere on the page to save changes.
Number of servingsClick on pencil icon in number of servings row, modify name as desired and hit enter or click anywhere on the page to save changes.
Final weightIf not specified then the total weight of all ingredients will be used as the final weight of a recipe. To account for water evaporation or adsorption you can directly specify final weight by clicking on pencil icon in final weight row.
Save recipeClick on 'Save to your recipes' button to save current recipe to your recipe list.
Share recipeClick on 'Share by URL' link to copy URL suitable for sharing this recipe. Sharing by URL feature only exists for recipes that don't depend on other recipes or custom ingredients.
Nutrition factsNutrition facts label and detailed nutrient analysis are displayed under each recipe. Hover above or click/tap on a nutrient in order to learn more about it. Hover or click/tap on an amount in order to view how each ingredient contributes to that total nutrient amount for recipe. If an ingredient does not specify nutrient amount then it won't contribute (or effectively contributes 0) to the nutrient total value.
nutrition calculator
Please let us know if you have any suggestions on how to make this website better.
Nutrition calculator: computes nutrition value of a meal. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential aminoacids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
Contribute to this site | Contact webmaster
NutritionValue.Org - Nutrition facts exposed
Terms and Conditions | Privacy Policy | Do Not Sell My Personal Information
Copyright 2022 All rights reserved