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Pea quinoa mix Calories
Pea and quinoa mix with plant protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pea quinoa mix (170 g) has 226 calories. That works out to 133 calories per 100 g. It contains 37.8 g of carbs, 5.7 g of protein, 3.8 g of fat and 7.5 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Pea quinoa mix Nutrition Facts
Selected: 1 cup (medium) · 170 g
226
KCAL / 170G
Carbs
37.8g
· 14% DV
Protein
5.7g
· 11% DV
Fat
3.8g
· 5% DV
Fiber
7.5g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 11% · Fat 16%
Pea quinoa mix nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 226 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 8.5 mg | 0% |
| Total carbohydrate | 37.8 g | 14% |
| Fiber | 7.5 g | 27% |
| Protein | 5.7 g | 11% |
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 Pea quinoa mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 226 kcal |
| 2 tablespoon (small) | 30 g | 40 kcal |
| 4 tablespoon (medium) | 60 g | 80 kcal |
| ½ cup (half) | 85 g | 113 kcal |
| 1 piece (small) | 90 g | 120 kcal |
| 100 g | 100 g | 133 kcal |
| 1 serving (small) | 120 g | 160 kcal |
| 1 serving (large) | 200 g | 266 kcal |
| 1.5 cup (large) | 255 g | 339 kcal |
Calculated from 133 calories per 100 g.
Frequently Asked Questions About Pea quinoa mix
How do you cook pea quinoa mix?
For a homemade pea quinoa mix, simmer rinsed quinoa until tender and cook the peas separately until just soft, then combine them. Cooking the ingredients separately helps keep the peas intact and prevents the quinoa from becoming mushy.
Is pea quinoa mix a complete protein?
Quinoa is considered a complete plant protein because it contains all nine essential amino acids. Peas also contribute protein, but the exact amino acid balance of a pea quinoa mix depends on how much of each ingredient it contains.
Can you make pea quinoa mix with frozen peas?
Yes, frozen peas work well in pea quinoa mix. Cook them briefly according to the package directions, drain off excess water, and fold them into cooked quinoa; adding them near the end helps prevent a soft, watery result.
What sauce goes well with pea quinoa mix?
A lemon-and-olive-oil dressing, herbed yogurt, or tahini sauce pairs well with pea quinoa mix. Add the dressing just before serving if you want the quinoa and peas to keep their texture.
Can pea quinoa mix be served cold?
Yes, pea quinoa mix can be served cold in a salad. Let the cooked ingredients cool, then add chopped cucumber, herbs, and a bright dressing for an easy lunch or side dish.
How long does cooked pea quinoa mix last in the fridge?
Cooked pea quinoa mix keeps for about three days in a covered container in the refrigerator. Refrigerate it promptly after it cools, and reheat only the portion you plan to eat.
Can you freeze pea quinoa mix?
Yes, cooked pea quinoa mix can be frozen in airtight, meal-sized portions. Thaw it in the refrigerator and reheat gently; the peas may be softer after freezing, so it works especially well in soups or warm bowls.
Why does pea quinoa mix taste bitter?
Pea quinoa mix can taste bitter if the quinoa was not rinsed well before cooking. Rinse dry quinoa in a fine-mesh strainer under running water to wash away surface saponins, which can leave a bitter or soapy taste.
Is pea quinoa mix good for meal prep?
Yes, pea quinoa mix is convenient for meal prep because it can be cooked ahead and portioned for several meals. Store it chilled in a sealed container, then add fresh herbs or dressing when you are ready to eat.
How can you make pea quinoa mix more flavorful?
Toast the rinsed quinoa briefly in a little oil before adding water, then season the pea quinoa mix with garlic, black pepper, lemon, or fresh herbs. A pinch of cumin also brings out the earthy flavor without overpowering the peas.
Pea quinoa mix Vitamins & Minerals
Vitamins
Vitamin K
22.1µg · 18% DV
Folate
57.8µg · 14% DV
B1
0.15mg · 13% DV
Vitamin C
11.05mg · 12% DV
Minerals
Manganese
0.88mg · 38% DV
Copper
0.27mg · 30% DV
Phosphorus
201mg · 29% DV
Magnesium
71mg · 17% DV
Potassium ⭐
357mg · 11% DV
Sodium
8.5mg · 0% DV
Pea quinoa mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea quinoa mix
To burn the 226 calories in 1 cup (medium) (170 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 Pea quinoa mix?
Pea quinoa mix brings together tender peas and quinoa, a seed traditionally grown in the Andes. It is a practical combination rather than a single classic regional dish, and can be served warm or chilled. The peas add a soft sweetness, while quinoa gives the mix a light, pleasantly chewy texture.
Use it as a side, fold it into a salad, or build a simple lunch bowl with vegetables and herbs. It supplies carbohydrates along with some plant protein and fibre. Lemon and fresh herbs brighten the flavour; for a lighter serving, keep added oil modest and pair it with plenty of greens.
How Nutritious Is Pea quinoa mix?
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 Pea quinoa mix 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 Pea quinoa mix Contain Allergens?
No known major allergens
Which Diets Is Pea quinoa mix 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
Pea quinoa mix Fat Profile
SATURATED
0.41g
MONOUNSATURATED
0.88g
POLYUNSATURATED
1.53g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.