🧪 Nutrition Facts
- Calories 180.3
- Total Fat 7.0 g
- Saturated Fat 2.0 g
- Cholesterol 0.0 mg
- Sodium 489.9 mg
- Potassium 269.8 mg
- Total Carbohydrate 23.0 g
- Dietary Fiber 3.0 g
- Sugars 3.0 g
- Protein 7.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 89.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 180.3 calories per serving (1 Serving (142.0g)), Red & White Quinoa with Spinach & Feta is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 23.0g per serving (50.3% of calories), with a good 3.0g of dietary fiber. It contains 2.0mg of iron (11% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Precooked White Quinoa (water, Quinoa), Precooked Red Quinoa (water, Quinoa), Vegetables (spinach, Cherry Tomatoes), Feta Cheese (pasteurized Milk, Salt, Cultures, Microbial Rennet) (milk), Olive Oil, Vegetable Stock Powder [salt, Maltodextrin, Yeast Extract, Sugar, Dried Vegetables (onion, Tomato), Carrot Extract, Sunflower Oil Natural Onion Flavor], Garlic, Basil.
🔬 Ingredient Analysis
Flavour Enhancers: Yeast Extract
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Red & White Quinoa with Spinach & Feta — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Red & White Quinoa with Spinach & Feta contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 180.3 kcal | 9% |
| Total Fat | 7.0 g | 9% |
| Saturated Fat | 2.0 g | 10% |
| Sodium | 489.9 mg | 21% |
| Total Carbohydrate | 23.0 g | 8% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 3.0 g | 6% |
| Protein | 7.0 g | 14% |
| Calcium | 89.5 mg | 7% |
| Iron | 2.0 mg | 11% |
| Potassium | 269.8 mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Red & White Quinoa with Spinach & Feta accounts for 9% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 50.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 180.3 calories in Red & White Quinoa with Spinach & Feta? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 13.6 min |
| Walking: 17 minutes per mile | 31.1 min |
| Cycling (Low Intensity) | 19.7 min |
| HIIT | 16.7 min |
| Swimming (High Intensity) | 13.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Red & White Quinoa with Spinach & Feta
Is Red & White Quinoa with Spinach & Feta good for weight loss?
At 180 calories per 142g serving with 7g of protein and 3g of fiber, this dish can fit into a weight loss plan, especially since the fiber and protein help with satiety. The moderate calorie density and balanced macros make it a reasonable option for portion-controlled meals.
Is Red & White Quinoa with Spinach & Feta heart-healthy?
This dish has several heart-friendly qualities: it provides whole grains through quinoa, includes spinach and tomatoes for vitamins and antioxidants, and uses olive oil as the fat source. However, the saturated fat from feta cheese (2g) and sodium level are worth considering if you have specific cardiovascular guidelines.
How does Red & White Quinoa with Spinach & Feta fit a low-sodium diet?
With 490mg of sodium per serving, this meal is on the higher end for low-sodium diets, particularly if your daily limit is around 2,000mg. The stock powder contributes significantly to the sodium content, so this wouldn't be ideal for strict sodium restriction.
Is Red & White Quinoa with Spinach & Feta suitable for people with lactose intolerance?
This dish contains feta cheese made from pasteurized milk, so it's not suitable for people with lactose intolerance.
What should I watch out for with Red & White Quinoa with Spinach & Feta?
The sodium content is fairly high at 490mg per serving, which comes from both the feta cheese and the vegetable stock powder—something to monitor if you're tracking daily intake. The feta cheese also means this isn't suitable for those with lactose intolerance.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
