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Mushroom Quinoa Pilaf Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mushroom Quinoa Pilaf (185 g) has 250 calories. That works out to 135 calories per 100 g. It contains 37.9 g of carbs, 8 g of protein, 7.8 g of fat and 5.2 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 53 (low), so it raises blood sugar slowly.
Mushroom Quinoa Pilaf Nutrition Facts
Selected: 1 cup (medium) · 185 g
250
KCAL / 185G
Carbs
37.9g
· 14% DV
Protein
8g
· 16% DV
Fat
7.8g
· 10% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 13% · Fat 27%
Mushroom Quinoa Pilaf nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 37.9 g | 14% |
| Fiber | 5.2 g | 19% |
| Protein | 8 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 Mushroom Quinoa Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 250 kcal |
| 1 tablespoon (chopped) | 15 g | 20 kcal |
| ½ cup (small) | 90 g | 122 kcal |
| 100 g | 100 g | 135 kcal |
| 1 serving (small) | 150 g | 203 kcal |
| 1 serving (large) | 225 g | 304 kcal |
| 1 pack (medium) | 250 g | 338 kcal |
| 1.5 cup (large) | 275 g | 371 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Mushroom Quinoa Pilaf
How do you make mushroom quinoa pilaf?
Mushroom quinoa pilaf is made by cooking rinsed quinoa with sautéed mushrooms, onion and broth or water. Brown the mushrooms first, then simmer the quinoa until tender and the liquid is absorbed; fluff it before serving.
What mushrooms work best in mushroom quinoa pilaf?
Cremini or button mushrooms work well in mushroom quinoa pilaf because they hold their shape and have a mild, savory flavor. Shiitake mushrooms give the dish a deeper taste, while a mix adds variety in texture.
Should you rinse quinoa for mushroom quinoa pilaf?
Yes, rinse quinoa for mushroom quinoa pilaf under running water in a fine-mesh strainer before cooking. Rinsing removes saponins on the seed’s surface, which can otherwise give the finished dish a bitter or soapy taste.
Why is my mushroom quinoa pilaf mushy?
Mushroom quinoa pilaf can turn mushy if there is too much cooking liquid or if the mushrooms release water into the pot. Sauté mushrooms until their excess moisture evaporates, and let the cooked quinoa rest briefly before fluffing.
What can you serve with mushroom quinoa pilaf?
Mushroom quinoa pilaf pairs well with a crisp green salad, roasted vegetables or grilled tofu. A lemony dressing or fresh herbs also balance the earthy mushroom flavor and make the dish feel brighter.
Is mushroom quinoa pilaf the same as quinoa risotto?
No, mushroom quinoa pilaf is usually cooked until the liquid is absorbed, leaving the quinoa relatively separate and fluffy. Quinoa risotto is stirred with liquid gradually to create a creamier texture, often with cheese.
Can you make mushroom quinoa pilaf ahead of time?
Yes, mushroom quinoa pilaf can be cooked ahead and stored covered in the refrigerator for about three days. Cool it promptly, then reheat only the portion you plan to eat, adding a splash of water if it seems dry.
Can you freeze mushroom quinoa pilaf?
Yes, mushroom quinoa pilaf freezes well, although the mushrooms may soften after thawing. Cool it completely, pack it in an airtight freezer-safe container, and thaw it in the refrigerator before reheating until steaming hot.
Where does mushroom quinoa pilaf come from?
Mushroom quinoa pilaf is a modern dish combining pilaf-style cooking with quinoa, a crop native to the Andes, and mushrooms used in cuisines worldwide. It is not a single traditional recipe with one established place of origin.
Can mushroom quinoa pilaf help with weight loss?
Mushroom quinoa pilaf can make a filling meal because it provides fiber and plant protein, but it does not cause weight loss on its own. Pairing a sensible portion with vegetables can help create a satisfying meal.
Mushroom Quinoa Pilaf Vitamins & Minerals
Vitamins
B2
0.22mg · 17% DV
B5
0.85mg · 17% DV
B3
2.68mg · 17% DV
B6
0.24mg · 14% DV
Minerals
Manganese
1.07mg · 47% DV
Copper
0.41mg · 46% DV
Phosphorus
222mg · 32% DV
Magnesium
89mg · 21% DV
Sodium
333mg · 14% DV
Potassium ⭐
342mg · 10% DV
Mushroom Quinoa Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mushroom Quinoa Pilaf
To burn the 250 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 Mushroom Quinoa Pilaf?
Mushroom quinoa pilaf is made by cooking quinoa—an Andean grain-like seed—in a pilaf-style preparation with mushrooms, often alongside onion, herbs and stock. It is a modern, flexible dish rather than a traditional pilaf from one single cuisine, and recipes range from simply seasoned to warmly spiced.
The mushrooms bring a savoury, earthy note, while quinoa stays pleasantly tender with a slight bite. Serve it warm as a vegetarian main with a crisp salad, or as a side for roasted vegetables; leftovers also work well for lunch. It provides fibre and plant protein, making it a satisfying option for meat-free meals. For a lighter version, use a modest amount of oil and let mushrooms, herbs and lemon provide plenty of flavour.
How Nutritious Is Mushroom 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 Mushroom 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 Mushroom Quinoa Pilaf Contain Allergens?
No known major allergens
Which Diets Is Mushroom 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
Mushroom Quinoa Pilaf Fat Profile
SATURATED
0.93g
MONOUNSATURATED
3.89g
POLYUNSATURATED
2.31g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.