Mediterranean Quinoa Bowl
The Mediterranean Quinoa Bowl is a light and nutritious meal option. It provides a good amount of protein with moderate, mostly unsaturated fat content. Rich in dietary fiber, it supports healthy digestion and helps keep you feeling full. The presence of vitamins C, A, and K along with essential minerals like iron, potassium, and phosphorus makes it a well-balanced and flavorful dish.
Macronutrient distribution
A Serving (430 g) of Mediterranean Quinoa Bowl contains 460 calories, 20 g of protein, 50 g of carbohydrates, and 19 g of fat.
- Protein
- 20 g18%
- Carbs
- 50 g44%
- Fat
- 19 g38%
of calories
Calorie Burn
How long would it take to burn off 460 calories?
- Walking3.5 mph, moderate pace82 min
- YogaModerate effort, gentle pace117 min
- SwimmingFreestyle, moderate effort60 min
- Biking12–14 mph, moderate effort44 min
- StairsStair climbing, moderate pace58 min
- Running5 mph (12 min/mile)42 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (430 g)
Carbohydrates
- Carbohydrates50 / 313 g(16%)
- Dietary Fiber8 / 38 g(21%)
- Soluble Fiber3 g
- Insoluble Fiber5 g
- Total Sugars6 g
- Other Carbohydrates36 g
Fats
- Total Fat19 / 83 g(23%)
- Saturated Fat5 / 25 g(20%)
- Monounsaturated Fat9 g
- Polyunsaturated Fat5 g
- Cholesterol25 / 300 mg(8%)
- Omega-30.3 g
- Omega-64.7 g
- Omega-99 g
- Oleic Acid8 g
- Stearic Acid1.5 g
- Linoleic Acid4.5 g
- Myristic Acid0.7 g
- Palmitic Acid2.8 g
- Eicosenoic Acid1 g
- Alpha-Linolenic Acid (ALA)0.3 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein20 / 56 g(36%)
Amino Acids
- Lysine1.2 g
- Serine1 g
- Valine1 g
- Alanine1 g
- Cystine0.3 g
- Cysteine0.3 g
- Proline0.8 g
- Arginine1.2 g
- Histidine0.6 g
- Threonine0.8 g
- Isoleucine1 g
- Methionine0.5 g
- Tryptophan0.3 g
- Glutamic Acid3.2 g
- Aspartic Acid2 g
- Phenylalanine1 g
- Glycine0.8 g
- Leucine1.5 g
- Tyrosine0.7 g
Vitamins
- Vitamin A350 / 900 ug(39%)
- Vitamin C12 / 90 mg(13%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K30 / 120 ug(25%)
- Vitamin B60.5 / 1.3 mg(38%)
- Vitamin B120.5 / 2.4 ug(21%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)3 / 16 mg(19%)
- Folate80 / 400 ug(20%)
- Pantothenic Acid (B5)1 / 5 mg(20%)
- Biotin5 / 30 ug(17%)
- Choline45 / 550 mg(8%)
Minerals
- Calcium120 / 1,000 mg(12%)
- Iron3 / 8 mg(38%)
- Magnesium60 / 420 mg(14%)
- Phosphorus200 / 700 mg(29%)
- Potassium400 / 3,400 mg(12%)
- Sodium1,100 / 2,300 mg(48%)
- Zinc1.5 / 11 mg(14%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.7 / 2.3 mg(30%)
- Selenium10 / 55 ug(18%)
- Iodine30 / 150 ug(20%)
- Chromium5 / 35 ug(14%)
- Molybdenum15 / 45 ug(33%)
- Chloride150 / 2,300 mg(7%)
Other
- Water300 / 3,700 g(8%)
Sources
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