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Quinoa porridge with milk Calories
Milk-based quinoa porridge with protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quinoa porridge with milk (240 g) has 221 calories. That works out to 92 calories per 100 g. It contains 33.1 g of carbs, 9.8 g of protein, 5.8 g of fat and 3.6 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 53 (low), so it raises blood sugar slowly.
Quinoa porridge with milk Nutrition Facts
Selected: 1 cup (medium) · 240 g
221
KCAL / 240G
Carbs
33.1g
· 12% DV
Protein
9.8g
· 20% DV
Fat
5.8g
· 7% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 18% · Fat 23%
Quinoa porridge with milk nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 221 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.07 g | |
| Sodium | 67 mg | 3% |
| Total carbohydrate | 33.1 g | 12% |
| Fiber | 3.6 g | 13% |
| Protein | 9.8 g | 20% |
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 porridge with milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 221 kcal |
| 1 tablespoon (grated) | 18 g | 17 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 cup (small) | 180 g | 166 kcal |
| 1 bottle (mini) | 250 g | 230 kcal |
| 1 serving (medium) | 250 g | 230 kcal |
| 1 cup (large) | 320 g | 294 kcal |
| 1 serving (large) | 350 g | 322 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Quinoa porridge with milk
How do you make quinoa porridge with milk?
Quinoa porridge with milk is made by simmering rinsed quinoa in milk until the grains are tender and the mixture thickens. Stir occasionally so it does not stick to the pan, then add fruit, cinnamon, or another topping before serving.
Can you make quinoa porridge with milk overnight?
Yes, quinoa porridge with milk can be prepared ahead and refrigerated once it has cooled. Reheat it gently before eating, stirring in a little extra milk if it has thickened; do not leave the milk-based porridge out at room temperature for long.
Why does quinoa porridge with milk taste bitter?
Quinoa porridge with milk can taste bitter if the quinoa has not been rinsed well. Rinse the grains under running water before cooking to remove bitter-tasting saponins on their surface, and stir the porridge while it simmers to prevent scorching.
Can you make quinoa porridge with milk using cooked quinoa?
Yes, leftover cooked quinoa works in quinoa porridge with milk. Warm it gently with milk until creamy, stirring as it heats; add the milk gradually so you can stop when the porridge reaches the consistency you like.
Is quinoa porridge with milk eaten hot or cold?
Quinoa porridge with milk is usually served warm, but it can also be eaten cold after chilling. The grains absorb more liquid as it rests, so stir in a splash of milk before serving it from the refrigerator if it seems too thick.
What can you add to quinoa porridge with milk?
Quinoa porridge with milk pairs well with berries, sliced banana, chopped nuts, cinnamon, or a spoonful of nut butter. Add fresh fruit just before serving to keep its texture, or stir dried fruit into the porridge while it is warm.
How do you stop quinoa porridge with milk from sticking?
To keep quinoa porridge with milk from sticking, cook it over low heat in a heavy-bottomed saucepan and stir it regularly, especially near the end. If the mixture thickens before the grains are tender, add a little more milk and continue cooking gently.
Can quinoa porridge with milk be made without dairy milk?
Yes, quinoa porridge with milk can be made with an unsweetened plant-based drink instead of dairy milk. Soy, oat, and almond drinks each give the porridge a different flavor and texture, so choose one that suits the toppings you plan to use.
Where does quinoa porridge with milk come from?
Quinoa porridge with milk is a modern breakfast preparation rather than one single traditional recipe. Quinoa itself was cultivated in the Andes, while cooking it into a creamy milk porridge combines the grain with a familiar porridge style.
Can you freeze quinoa porridge with milk?
Yes, quinoa porridge with milk can be frozen in a sealed, freezer-safe container, although thawing may make its texture less smooth. Defrost it in the refrigerator, reheat it gently, and stir in milk to loosen the porridge before serving.
Quinoa porridge with milk Vitamins & Minerals
Vitamins
B12
0.43µg · 18% DV
B2
0.22mg · 17% DV
Biotin
3.84µg · 13% DV
B6
0.19mg · 11% DV
Minerals
Manganese
0.77mg · 33% DV
Phosphorus
230mg · 33% DV
Copper
0.24mg · 27% DV
Calcium
173mg · 17% DV
Potassium ⭐
283mg · 8% DV
Sodium
67mg · 3% DV
Quinoa porridge with milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa porridge with milk
To burn the 221 calories in 1 cup (medium) (240 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 porridge with milk?
Quinoa porridge with milk is made by simmering quinoa grains in milk until tender. Quinoa comes from the Andes of South America; cooking it into a creamy breakfast porridge is a simple way to serve the grain in many parts of the world, rather than a single region’s traditional dish.
The grains soften while keeping a slight bite, with a mild, nutty taste rounded out by the milk. Serve it warm for breakfast, or as a comforting snack, topped with fruit, nuts or a little cinnamon. It provides both protein and fibre, making it more substantial than a plain bowl of cereal. For a lighter version, use part water and part milk, and let ripe fruit provide the sweetness.
How Nutritious Is Quinoa porridge with milk?
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 porridge with milk 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 porridge with milk Contain Allergens?
Contains these allergens:
Which Diets Is Quinoa porridge with milk 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
Quinoa porridge with milk Fat Profile
SATURATED
2.64g
MONOUNSATURATED
1.68g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.