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Quinoa Pilaf with Zucchini Calories
High fiber, plant protein, gluten-free, rich in vitamins & minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Quinoa Pilaf with Zucchini (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 30.8 g of carbs, 6.3 g of protein, 3.3 g of fat and 4.1 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Quinoa Pilaf with Zucchini Nutrition Facts
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
30.8g
· 11% DV
Protein
6.3g
· 13% DV
Fat
3.3g
· 4% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 14% · Fat 17%
Quinoa Pilaf with Zucchini nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 4.1 g | 15% |
| Protein | 6.3 g | 13% |
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 Serving of Quinoa Pilaf with Zucchini?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 180 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 cup (small) | 120 g | 144 kcal |
| 1 cup (medium) | 200 g | 240 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 cup (large) | 250 g | 300 kcal |
| 2 serving (double) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Quinoa Pilaf with Zucchini
How do you make quinoa pilaf with zucchini?
To make quinoa pilaf with zucchini, rinse and drain the quinoa, then briefly sauté chopped zucchini in a little oil. Add the quinoa and hot water, cover, and simmer until tender. Let it stand covered before fluffing with a fork.
Should you rinse quinoa for quinoa pilaf with zucchini?
Yes, rinse the quinoa for quinoa pilaf with zucchini under cool running water before cooking. Rinsing removes residual saponins, which can give the cooked grains a bitter or soapy taste; drain it well so excess water does not affect the pilaf.
What is the quinoa-to-water ratio for quinoa pilaf with zucchini?
A common starting point for quinoa pilaf with zucchini is one part quinoa to two parts water. Since zucchini releases moisture as it cooks, sauté it first and avoid adding extra liquid unless the quinoa is still firm after the water has been absorbed.
How long does quinoa pilaf with zucchini take to cook?
Quinoa pilaf with zucchini usually takes about 15 to 20 minutes of gentle simmering, followed by a few minutes of covered resting. The quinoa is ready when the grains are tender and their little spiral-like germ has separated from the seed.
When should you add zucchini to quinoa pilaf with zucchini?
For quinoa pilaf with zucchini, sauté the zucchini first if you want it soft and well-seasoned throughout. Add it closer to the end of cooking if you prefer firmer pieces; this also helps prevent the zucchini from becoming watery in the finished pilaf.
Why does quinoa pilaf with zucchini turn mushy?
Quinoa pilaf with zucchini can turn mushy from excess cooking liquid, watery zucchini, or constant stirring. Sauté the zucchini to release moisture, measure the liquid carefully, and let the cooked pilaf rest before fluffing it gently with a fork.
What seasonings go well in quinoa pilaf with zucchini?
Dill, mint, black pepper, and lemon zest work especially well in quinoa pilaf with zucchini. Add cumin or chili flakes for a warmer flavor, or finish with fresh herbs and a squeeze of lemon to brighten the mild zucchini and quinoa.
What can you serve with quinoa pilaf with zucchini?
Quinoa pilaf with zucchini pairs well with grilled vegetables, a crisp salad, or a simple yogurt sauce. It can also accompany grilled chicken or fish; lemon juice and fresh herbs make an easy finishing touch that suits both vegetarian and non-vegetarian meals.
How should you store leftover quinoa pilaf with zucchini?
Store leftover quinoa pilaf with zucchini in a covered container in the refrigerator once it has cooled. It keeps for about three days; reheat only the portion you plan to eat, adding a splash of water if the grains seem dry.
Can you freeze quinoa pilaf with zucchini?
Yes, quinoa pilaf with zucchini can be frozen, although the zucchini may soften after thawing. Cool it completely, divide it into meal-size portions, and freeze in airtight containers; reheat from thawed with a small splash of water.
Quinoa Pilaf with Zucchini Vitamins & Minerals
Vitamins
Folate
52.5µg · 13% DV
B5
0.6mg · 12% DV
Vitamin C
10.5mg · 12% DV
B6
0.2mg · 12% DV
Minerals
Manganese
0.75mg · 33% DV
Copper
0.27mg · 30% DV
Phosphorus
128mg · 18% DV
Magnesium
57mg · 14% DV
Potassium ⭐
315mg · 9% DV
Sodium
12mg · 1% DV
Quinoa Pilaf with Zucchini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Pilaf with Zucchini
To burn the 180 calories in 1 serving (medium) (150 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 Pilaf with Zucchini?
Quinoa Pilaf with Zucchini is a pilaf-style dish made by cooking quinoa with zucchini, often alongside aromatics such as onion. Quinoa is an Andean crop, while this combination is a contemporary take on pilaf rather than a single traditional recipe tied to one region.
The quinoa stays pleasantly distinct and slightly firm, while the zucchini softens and brings a mild, fresh taste. Serve it warm as a side with grilled vegetables or fish, or make it a light main with herbs and a squeeze of lemon. It provides fibre and plant protein, making it a satisfying choice for a grain-based meal. For a lighter version, use a modest amount of oil and let the zucchini add moisture.
How Nutritious Is Quinoa Pilaf with Zucchini?
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 Pilaf with Zucchini 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 Pilaf with Zucchini Contain Allergens?
No known major allergens
Which Diets Is Quinoa Pilaf with Zucchini 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 Pilaf with Zucchini Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.83g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 23.7:1
Above the ideal 4:1 (23.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.