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Low-Oil Quinoa Pilaf Calories
A filling quinoa pilaf prepared with a small amount of olive oil, providing plant protein and fiber.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-Oil Quinoa Pilaf (185 g) has 252 calories. That works out to 136 calories per 100 g. It contains 39.8 g of carbs, 8.1 g of protein, 5.9 g of fat and 4.6 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 53 (low), so it raises blood sugar slowly.
Low-Oil Quinoa Pilaf Nutrition Facts
Selected: 1 cup (medium) · 185 g
252
KCAL / 185G
Carbs
39.8g
· 14% DV
Protein
8.1g
· 16% DV
Fat
5.9g
· 8% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 13% · Fat 22%
Low-Oil Quinoa Pilaf nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 5.9 g | 8% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 278 mg | 12% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 4.6 g | 16% |
| Protein | 8.1 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Low-Oil Quinoa Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 252 kcal |
| 4 tablespoon (small) | 60 g | 82 kcal |
| ½ cup (small) | 95 g | 129 kcal |
| 100 g | 100 g | 136 kcal |
| 8 tablespoon (medium) | 120 g | 163 kcal |
| 1 serving (small) | 150 g | 204 kcal |
| 1 serving (medium) | 220 g | 299 kcal |
| 1.5 cup (large) | 280 g | 381 kcal |
| 1 serving (large) | 300 g | 408 kcal |
Calculated from 136 calories per 100 g.
Frequently Asked Questions About Low-Oil Quinoa Pilaf
How do you make Low-Oil Quinoa Pilaf?
Low-Oil Quinoa Pilaf is made by briefly toasting rinsed quinoa in a little olive oil, then simmering it covered in hot water or broth until tender. Let it rest off the heat and fluff it with a fork before serving.
Should you rinse quinoa for Low-Oil Quinoa Pilaf?
Yes, rinse the quinoa for Low-Oil Quinoa Pilaf under running water in a fine-mesh strainer. Rinsing removes much of the naturally occurring saponin on the seeds, which can give the cooked pilaf a bitter or soapy taste.
Why does Low-Oil Quinoa Pilaf taste bitter?
Low-Oil Quinoa Pilaf can taste bitter when the quinoa has not been rinsed well, leaving saponin on its surface. Rinse it thoroughly before cooking, and avoid scorching the small amount of olive oil or over-toasting the grains.
What is the water-to-quinoa ratio for Low-Oil Quinoa Pilaf?
A common starting point for Low-Oil Quinoa Pilaf is about two parts liquid to one part quinoa. Simmer it covered until the liquid is absorbed, and adjust to the package directions because quinoa varieties and cooking methods can differ.
How do you keep Low-Oil Quinoa Pilaf fluffy instead of mushy?
For fluffy Low-Oil Quinoa Pilaf, drain the rinsed quinoa well, use only the needed cooking liquid, and avoid stirring while it simmers. Once the liquid is absorbed, let the pilaf rest briefly and separate the grains gently with a fork.
What can you add to Low-Oil Quinoa Pilaf?
Low-Oil Quinoa Pilaf works well with sautéed onion, diced vegetables, herbs, or chickpeas. Add firmer vegetables early enough to cook through, and stir in delicate herbs or a squeeze of lemon near the end to keep their flavor fresh.
What should you serve with Low-Oil Quinoa Pilaf?
Serve Low-Oil Quinoa Pilaf with roasted vegetables, a crisp salad, or beans for a balanced meal. It also works as a side for grilled fish or chicken, while lemon, parsley, or a spoonful of yogurt can brighten the plate.
How long does Low-Oil Quinoa Pilaf keep in the refrigerator?
Low-Oil Quinoa Pilaf keeps for about three to four days in a covered container in the refrigerator. Cool it promptly after cooking rather than leaving it at room temperature for an extended period, and discard it if its smell or appearance changes.
Can you freeze Low-Oil Quinoa Pilaf?
Yes, Low-Oil Quinoa Pilaf freezes well. Cool it completely, divide it into airtight portions, and thaw it in the refrigerator; reheat with a splash of water so the grains regain moisture instead of drying out.
Is Low-Oil Quinoa Pilaf good for weight loss?
Low-Oil Quinoa Pilaf can fit into a weight-loss meal because its fiber and plant protein can help make a meal more filling. It does not cause weight loss by itself; pair a sensible portion with vegetables and a protein source.
Low-Oil Quinoa Pilaf Vitamins & Minerals
Vitamins
Folate
77.7µg · 19% DV
B1
0.2mg · 17% DV
B2
0.2mg · 15% DV
B6
0.22mg · 13% DV
Minerals
Manganese
1.17mg · 51% DV
Phosphorus
281mg · 40% DV
Copper
0.35mg · 39% DV
Magnesium
118mg · 28% DV
Sodium
278mg · 12% DV
Potassium ⭐
318mg · 9% DV
Low-Oil Quinoa Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Oil Quinoa Pilaf
To burn the 252 calories in 1 cup (medium) (185 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Low-Oil Quinoa Pilaf?
Low-Oil Quinoa Pilaf is quinoa cooked pilaf-style with a modest amount of olive oil. Quinoa comes from the Andes of South America, while this simple pilaf preparation fits easily into meals around the world. Its grains turn tender while keeping a slight bite, with a mild, earthy, faintly nutty flavour.
Serve it warm as a side with roasted vegetables, beans, or grilled foods, or use it as the base of a filling lunch bowl. It provides plant protein and fibre; a 100 g portion has 4.4 g of protein. For a lighter meal, pair it with plenty of vegetables and keep the oil modest.
How Nutritious Is Low-Oil Quinoa Pilaf?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Low-Oil Quinoa Pilaf Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Low-Oil Quinoa Pilaf Contain Allergens?
No known major allergens
Which Diets Is Low-Oil Quinoa Pilaf Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-Oil Quinoa Pilaf Fat Profile
SATURATED
0.83g
MONOUNSATURATED
3.33g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 21.5:1
Above the ideal 4:1 (21.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.