1 serving (150 grams) contains 222 calories, 8.1 grams of protein, 3.6 grams of fat, and 39.4 grams of carbohydrates.
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Nutrition Information
Calories |
355.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.8 g | 7% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 20.8 mg | 0% | |
| Total Carbohydrates | 63.0 g | 22% | |
| Dietary Fiber | 8.3 g | 29% | |
| Sugars | 5.1 g | ||
| protein | 13.0 g | 26% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 49.6 mg | 3% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 510.4 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Quinoa with peas
Quinoa with peas is a wholesome and nutrient-rich dish combining quinoa, an ancient grain originating from the Andean region of South America, and peas, native to the Mediterranean basin. Quinoa is a versatile, gluten-free pseudo-grain valued for its high protein content, while peas are nutrient-dense legumes known for their fiber and vitamin richness. Together, they create a balanced dish offering complex carbohydrates, complete protein, and essential micronutrients. One cup of cooked quinoa (185g) contains 8g of protein, 5g of dietary fiber, and is a good source of magnesium, phosphorus, and folate. Peas contribute additional protein, fiber, vitamin C, vitamin K, and antioxidants. This dish is popular across various cuisines and is particularly celebrated for its nutritional balance and adaptability in vegetarian or plant-based diets.
Health Benefits
- Rich in plant-based protein: Quinoa is a complete protein, meaning it contains all nine essential amino acids, providing about 8g of protein per cooked cup.
- High in dietary fiber: Both quinoa and peas offer a combined fiber boost that supports digestive health and helps regulate blood sugar levels.
- Loaded with vitamins and minerals: Peas are particularly high in vitamin C (40% of the daily value per 100g), supporting immune health, while quinoa contributes magnesium and iron.
- Supports heart health: The soluble fiber in peas and quinoa helps reduce bad cholesterol (LDL), while their potassium content can assist in maintaining healthy blood pressure.
- Rich in antioxidants: Peas are a source of polyphenols, like flavonoids, which aid in reducing inflammation and protecting cells against oxidative stress.
Dietary Considerations
Selection and Storage
Store uncooked quinoa in a cool, dry place in an airtight container for up to six months. Freeze cooked quinoa and peas in an airtight container for up to three months for easy meal prep.
Common Questions About Quinoa with peas Nutrition
Is quinoa with peas a good source of protein?
Quinoa with peas provides a moderate amount of protein. One cup of cooked quinoa contains 8 grams of protein, while half a cup of peas adds about 4 grams, making the dish a great plant-based protein option with up to 12 grams per serving.
Can I eat quinoa with peas on a keto or low-carb diet?
Quinoa with peas is not ideal for a strict keto or very low-carb diet due to its carbohydrate content. One cup of cooked quinoa has about 39 grams of carbs, and peas add approximately 12 grams per half-cup, making this dish better suited for moderate or high-carb dietary patterns.
What are the health benefits of quinoa with peas?
Quinoa with peas is rich in essential nutrients like fiber, magnesium, and folate. Quinoa is a complete protein containing all nine essential amino acids, while peas contribute vitamins A, C, and K, as well as antioxidants, supporting heart health and digestion.
What is an appropriate portion size of quinoa with peas?
A typical portion of quinoa with peas is about 1 cup mixed, which provides approximately 220-260 calories. This serving offers a balanced amount of fiber, protein, and essential nutrients, making it suitable as a side or light main dish.
How does quinoa with peas compare to rice with peas?
Quinoa with peas is nutritionally superior to white rice with peas, offering more fiber (5g vs. 0.6g per cup) and protein (12g vs. 7g per cup). Quinoa also has a lower glycemic index, making it a better option for managing blood sugar levels.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
