Quinoa and Brown Rice

Quinoa and Brown Rice
Fat 25%Carbs 65%Protein 10%
Percent Calories

1 serving of quinoa and brown rice contains 194 Calories. The macronutrient breakdown is 65% carbs, 25% fat, and 10% protein. This has a relatively low calorie density, with 99 Calories per 100g.

Makes
4 servings
Prep Time
10 minutes
Cook Time
30 minutes

Ingredients

Directions

  1. Rinse the rice/quinoa blend thoroughly under cold water.
  2. In a medium saucepan, combine water with olive oil and bring to a boil.
  3. Stir in the quinoa/rice blend, then bring the water back to a boil.
  4. Reduce the heat to low, cover, and simmer for 25 minutes.
  5. Remove the saucepan from heat and let it stand, covered, for 5 minutes.
  6. Fluff the quinoa and rice with a fork before serving.

Nutrition Facts

For 1 serving of quinoa and brown rice (196g)

NutrientValue%DV
Calories194
Fats5g 7%
Saturated fats1g 4%
Trans fats0g
Cholesterol0mg 0%
Sodium3mg 0.1%
Carbs32g 11%
Net carbs29g
Fiber2g 8%
Sugar0.2g
Protein5g
Calcium15mg 2%
Iron1mg 17%
Potassium171mg 4%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene2μg
Caffeine0mg
Choline22mg 4%
Copper0.2mg 20%
Fluoride0μg
Folate (B9)44μg 11%
Lycopene0μg
Magnesium75mg 18%
Manganese1mg 56%
Niacin2mg 9%
Pantothenic acid1mg 10%
Phosphorus174mg 25%
Retinol0μg
Riboflavin (B2)0.1mg 6%
Selenium7μg 13%
Theobromine0mg
Thiamine0.2mg 15%
Vitamin A IU3IU
Vitamin A0.2μg 0%
Vitamin B120μg 0%
Vitamin B60.2mg 17%
Vitamin C0mg 0%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E1mg 8%
Vitamin K2μg 2%
Zinc1mg 10%
Sugars
Sugar0.2g
Sucrose0.2g
Glucose0g
Fructose0g
Lactose0g
Maltose0g
Galactose0g
Starch11g
Fats
Saturated fats1g 4%
Monounsaturated fats3g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.2g
Arginine0.4g
Aspartic acid0.4g
Cystine0.1g
Glutamic acid1g
Glycine0.3g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.2g
Leucine0.3g
Lysine0.2g
Methionine0.1g
Phenylalanine0.2g
Proline0.2g
Serine0.2g
Threonine0.2g
Tryptophan0.1g
Tyrosine0.1g
Valine0.2g

Similar Foods