Nutrition Facts
Servings Per Recipe: 8
Serving Size: 1 serving
Amount Per Serving
Calories | 204.5 | Total Fat | 3.2 g |
---|---|
Saturated Fat | 1.2 g |
Polyunsaturated Fat | 0.4 g |
Monounsaturated Fat | 1.0 g |
Cholesterol | 63.4 mg |
Sodium | 315.6 mg |
Potassium | 259.2 mg |
Total Carbohydrate | 31.7 g |
Dietary Fiber | 9.1 g |
Sugars | 5.4 g |
Protein | 13.8 g |
Vitamin A | 60.9 % | Vitamin B-12 | 3.7 % |
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Vitamin B-6 | 10.3 % |
Vitamin C | 18.8 % |
Vitamin D | 3.3 % |
Vitamin E | 2.2 % |
Calcium | 11.6 % |
Copper | 8.6 % |
Folate | 8.0 % |
Iron | 18.0 % |
Magnesium | 2.8 % |
Manganese | 12.7 % |
Niacin | 4.7 % |
Pantothenic Acid | 8.2 % |
Phosphorus | 20.8 % |
Riboflavin | 23.3 % |
Selenium | 3.6 % |
Thiamin | 4.7 % |
Zinc | 4.8 % |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories in Quinoa-Black Bean Casserole
Calories per Ingredient
Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.
Calories per serving of Quinoa-Black Bean Casserole
76 calories of Beans, Goya black beans, low sodium, (0.38 cup)
41 calories of Sweet potato, cooked, baked in skin, without salt, (0.25 large)
28 calories of Ancient Harvest Traditional Whole Grain Quinoa, 1 serving =.25 cup dry, (0.04 cup)
25 calories of Cheddar or Colby Cheese, Low Fat, (0.13 cup, shredded)
23 calories of Egg, fresh, whole, raw, (0.25 jumbo)
10 calories of Tomato Garlic Salsa, Trader Joe's Roasted Low Sodium, (2 tbsp)
3 calories of Cumin seed, (0.13 tbsp)
Calories per serving of Quinoa-Black Bean Casserole
76 calories of Beans, Goya black beans, low sodium, (0.38 cup)
41 calories of Sweet potato, cooked, baked in skin, without salt, (0.25 large)
28 calories of Ancient Harvest Traditional Whole Grain Quinoa, 1 serving =.25 cup dry, (0.04 cup)
25 calories of Cheddar or Colby Cheese, Low Fat, (0.13 cup, shredded)
23 calories of Egg, fresh, whole, raw, (0.25 jumbo)
10 calories of Tomato Garlic Salsa, Trader Joe's Roasted Low Sodium, (2 tbsp)
3 calories of Cumin seed, (0.13 tbsp)
Coach's Comments
Photo by Photo Kitchen/Catherine MurrayCalories in Similar Recipes
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Though we loaded up on the veggies, we didn't skip on the good stuff! -
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Super easy to make for when you need something simple and fast, One dish,less than 400 cals and very... -
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Nutrition & Calorie Comments
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