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Quinoa, Peas & Corn Mix Calories
Rich in plant protein, fiber, and vitamins; gluten-free.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quinoa, Peas & Corn Mix (160 g) has 192 calories. That works out to 120 calories per 100 g. It contains 33.6 g of carbs, 7.2 g of protein, 2.9 g of fat and 5.1 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Quinoa, Peas & Corn Mix Nutrition Facts
Selected: 1 cup (medium) · 160 g
192
KCAL / 160G
Carbs
33.6g
· 12% DV
Protein
7.2g
· 14% DV
Fat
2.9g
· 4% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 15% · Fat 14%
Quinoa, Peas & Corn Mix nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 33.6 g | 12% |
| Fiber | 5.1 g | 18% |
| Protein | 7.2 g | 14% |
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 Quinoa, Peas & Corn Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 192 kcal |
| ½ cup (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1.5 cup (large) | 240 g | 288 kcal |
| 2 cup (extra large) | 320 g | 384 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Quinoa, Peas & Corn Mix
How do you cook Quinoa, Peas & Corn Mix?
Cook Quinoa, Peas & Corn Mix according to the package directions if the ingredients are uncooked. When preparing the components separately, cook the quinoa first and add the peas and corn near the end so they stay tender rather than turning mushy.
What can you make with Quinoa, Peas & Corn Mix?
Quinoa, Peas & Corn Mix works in grain bowls, warm side dishes, stuffed peppers, and quick skillet meals. Toss it with a dressing for a cold salad, or add beans, tofu, eggs, or chicken to make a more substantial meal.
What seasoning goes well with Quinoa, Peas & Corn Mix?
Garlic, black pepper, cumin, and smoked paprika complement Quinoa, Peas & Corn Mix. For a brighter finish, stir in lemon juice and chopped herbs after cooking; add salty ingredients such as feta or olives sparingly.
Can you use Quinoa, Peas & Corn Mix in a salad?
Yes, Quinoa, Peas & Corn Mix makes a useful base for a chilled salad. Let the cooked mixture cool, then add cucumber, tomatoes, herbs, and a lemon or vinegar dressing just before serving.
Does Quinoa, Peas & Corn Mix work as a rice substitute?
Yes, you can serve Quinoa, Peas & Corn Mix in place of rice alongside curries, grilled foods, or saucy dishes. Its quinoa and vegetables have a different, more varied texture, so it works best where a grain-and-vegetable side fits.
Should you rinse the quinoa in Quinoa, Peas & Corn Mix?
If the quinoa in Quinoa, Peas & Corn Mix is raw and has not been pre-rinsed, rinse it in a fine-mesh strainer until the water runs clear. This helps remove the naturally occurring saponin that can taste bitter; follow the package directions for prepared mixes.
Can you meal-prep Quinoa, Peas & Corn Mix?
Yes, cook Quinoa, Peas & Corn Mix ahead and portion it into airtight containers for quick lunches or dinners. Keep it refrigerated, then reheat only the portion you plan to eat; add fresh herbs or dressing after reheating.
How long does cooked Quinoa, Peas & Corn Mix last in the fridge?
Cooked Quinoa, Peas & Corn Mix keeps for 3–4 days in a sealed container in the refrigerator. Cool it promptly after cooking, and reheat leftovers until steaming hot throughout.
Can you freeze Quinoa, Peas & Corn Mix?
Yes, freeze cooked Quinoa, Peas & Corn Mix in airtight, meal-sized portions. The peas and corn may soften after thawing, so use the defrosted mix in warm bowls, soups, or skillet dishes rather than expecting a crisp texture.
Is Quinoa, Peas & Corn Mix a complete protein?
Quinoa provides all nine essential amino acids, but the amount of protein in a serving of Quinoa, Peas & Corn Mix may not make it a complete meal on its own. Pair it with beans, tofu, eggs, dairy, fish, or meat for a more filling plate.
Quinoa, Peas & Corn Mix Vitamins & Minerals
Vitamins
B1
0.21mg · 18% DV
Folate
60.8µg · 15% DV
B5
0.64mg · 13% DV
Vitamin C
11.2mg · 12% DV
Minerals
Manganese
0.61mg · 27% DV
Copper
0.21mg · 23% DV
Phosphorus
136mg · 19% DV
Magnesium
61mg · 15% DV
Potassium ⭐
352mg · 10% DV
Sodium
8mg · 0% DV
Quinoa, Peas & Corn Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa, Peas & Corn Mix
To burn the 192 calories in 1 cup (medium) (160 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 Quinoa, Peas & Corn Mix?
Quinoa, peas and corn mix combines quinoa, sweet peas and corn in a colourful grain-based side. Quinoa originated in the Andes, while the combination itself belongs to no single regional tradition; it is an easy way to bring grains and vegetables together in a meal.
Serve it warm alongside roasted vegetables, fish or grilled foods, or let it cool for a salad or lunch bowl. Fresh herbs, lemon and olive oil complement the quinoa’s mild, nutty taste and the vegetables’ sweetness. It provides plant protein and fibre, with 4.5 g of protein per 100 g. For a lighter bowl, keep added oil modest and build flavour with citrus, herbs and crunchy vegetables.
How Nutritious Is Quinoa, Peas & Corn 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 Quinoa, Peas & Corn 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 Quinoa, Peas & Corn Mix Contain Allergens?
No known major allergens
Which Diets Is Quinoa, Peas & Corn 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
Quinoa, Peas & Corn Mix Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.61g
POLYUNSATURATED
0.67g
Omega 6:3 ratio 10.2:1
Above the ideal 4:1 (10.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.