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Mushroom quinoa risotto Calories
Mushroom quinoa dish with 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 Mushroom quinoa risotto (220 g) has 319 calories. That works out to 145 calories per 100 g. It contains 44.9 g of carbs, 11.2 g of protein, 11.7 g of fat and 6.8 g of fiber. Its 0.4 mg of Copper covers 49% of the Daily Value. Its glycemic index is 53 (low), so it raises blood sugar slowly.
Mushroom quinoa risotto Nutrition Facts
Selected: 1 cup (medium) · 220 g
319
KCAL / 220G
Carbs
44.9g
· 16% DV
Protein
11.2g
· 22% DV
Fat
11.7g
· 15% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 14% · Fat 32%
Mushroom quinoa risotto nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 3.41 g | 17% |
| Trans fat | 0.04 g | |
| Sodium | 572 mg | 25% |
| Total carbohydrate | 44.9 g | 16% |
| Fiber | 6.8 g | 24% |
| Protein | 11.2 g | 22% |
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 risotto?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 319 kcal |
| 1 tablespoon (small) | 18 g | 26 kcal |
| 1 ounce (medium) | 28.4 g | 41 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (small) | 150 g | 218 kcal |
| 1 serving (small) | 180 g | 261 kcal |
| 1 serving (medium) | 250 g | 363 kcal |
| 1.5 cup (large) | 330 g | 479 kcal |
| 1 serving (large) | 350 g | 508 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Mushroom quinoa risotto
Is mushroom quinoa risotto actually risotto?
Mushroom quinoa risotto is a risotto-style dish, not traditional Italian risotto, because it uses quinoa instead of short-grain rice. It can still be cooked gradually with broth and stirred for a creamy finish.
How do you make mushroom quinoa risotto creamy without Arborio rice?
For creamy mushroom quinoa risotto, add warm broth gradually and stir as the quinoa cooks. Finish with grated cheese or a little butter if you like; quinoa stays more distinct than Arborio rice, so the texture will differ.
What mushrooms work best in mushroom quinoa risotto?
Cremini, button, and shiitake mushrooms all work well in mushroom quinoa risotto. Brown the mushrooms separately first so they develop flavor instead of releasing excess moisture into the quinoa.
Should you rinse quinoa for mushroom quinoa risotto?
Yes, rinse quinoa thoroughly in a fine-mesh strainer before making mushroom quinoa risotto. Rinsing washes away some of the naturally occurring saponins, which can otherwise leave a bitter or soapy taste.
Why does mushroom quinoa risotto taste bitter?
Mushroom quinoa risotto can taste bitter if the quinoa was not rinsed well, or if the mushrooms or garlic browned too much. Rinse the grains thoroughly and cook aromatics over moderate heat to avoid those flavors.
Can you make mushroom quinoa risotto without wine?
Yes, you can make mushroom quinoa risotto without wine. Replace it with a small splash of broth and, if you want the same bright note, add a little lemon juice near the end of cooking.
Can mushroom quinoa risotto be made vegan?
Yes, make mushroom quinoa risotto vegan by using vegetable broth and replacing butter and cheese with olive oil and a plant-based alternative, or simply leave them out. Sautéed mushrooms and herbs add plenty of savory flavor.
What should you serve with mushroom quinoa risotto?
Serve mushroom quinoa risotto with a crisp green salad or roasted vegetables to balance its soft, savory texture. It also works as a side dish alongside grilled chicken or fish.
How long does mushroom quinoa risotto keep in the fridge?
Store mushroom quinoa risotto in a covered container in the refrigerator and eat it within three to four days. Cool it promptly after cooking, and reheat only the portion you plan to serve until steaming hot.
Can you freeze mushroom quinoa risotto?
Yes, mushroom quinoa risotto can be frozen in airtight, meal-sized portions, though the quinoa may become softer and a creamy sauce can separate after thawing. Thaw it in the refrigerator and reheat gently with a splash of broth.
Mushroom quinoa risotto Vitamins & Minerals
Vitamins
B3
4.62mg · 29% DV
B5
1.21mg · 24% DV
B6
0.35mg · 21% DV
B2
0.26mg · 20% DV
Minerals
Copper
0.44mg · 49% DV
Manganese
1.06mg · 46% DV
Phosphorus
275mg · 39% DV
Sodium
572mg · 25% DV
Potassium ⭐
473mg · 14% DV
Mushroom quinoa risotto Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mushroom quinoa risotto
To burn the 319 calories in 1 cup (medium) (220 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 risotto?
Mushroom quinoa risotto is made by cooking quinoa with mushrooms in the creamy, gently stirred style associated with Italian risotto. Quinoa originated in the Andes, so this is a modern, grain-swapping take rather than a traditional rice risotto. The quinoa turns tender while keeping a slight bite, and the mushrooms bring an earthy, savoury flavour.
Serve it as a satisfying lunch or dinner, either on its own or with a crisp salad. It provides protein and fibre, making it a useful meat-free option. For a lighter version, use modest amounts of oil and enrich the flavour with herbs or vegetable stock; a squeeze of lemon can brighten the earthy mushrooms.
How Nutritious Is Mushroom quinoa risotto?
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 risotto 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 risotto Contain Allergens?
Contains these allergens:
Which Diets Is Mushroom quinoa risotto Good For?
Vegan
— Not 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 risotto Fat Profile
SATURATED
3.41g
MONOUNSATURATED
5.17g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.