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Quinoa topping
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Quinoa topping (30 g) has 42 calories. That works out to 140 calories per 100 g. It contains 6.3 g of carbs, 1.3 g of protein, 1 g of fat and 0.8 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Selected: 2 tablespoon (medium) · 30 g
42
KCAL / 30G
Carbs
6.3g
· 2% DV
Protein
1.3g
· 3% DV
Fat
1g
· 1% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 13% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 1.3 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 42 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| 1 serving (medium) | 40 g | 56 kcal |
| 3 tablespoon (large) | 45 g | 63 kcal |
| 1 pack (small) | 50 g | 70 kcal |
| 100 g | 100 g | 140 kcal |
| 1 cup (medium) | 120 g | 168 kcal |
Calculated from 140 calories per 100 g.
Quinoa topping is a processed, quinoa-based product used as a finishing touch on meals. Its ingredients and texture vary by product, but it is generally added to bring extra texture and flavor to a dish.
Sprinkle quinoa topping over a dish just before serving. Adding it at the end helps preserve its texture; try it on salads, soups, grain bowls, or roasted vegetables.
Quinoa topping usually does not need additional cooking and can be added straight to a finished dish. Check the product’s directions, since some toppings may be intended for heating or preparation before serving.
Quinoa topping pairs well with salads, roasted vegetables, soups, and grain bowls. It also works with beans or lentils when you want a contrasting texture on a savory meal.
Yes, quinoa topping can be sprinkled over yogurt, including a breakfast bowl with fruit or oats. Add it just before eating so it has less time to soften.
To make a crunchy quinoa topping, cook quinoa, drain it thoroughly, then spread it in a thin layer and bake until dry and crisp. Season it if you like, and let it cool before adding it to food.
Store quinoa topping in a clean, tightly sealed container in a cool, dry place after opening. Keeping moisture out helps protect its texture; follow any storage directions given for the specific product.
Yes, quinoa topping can be added to soup as a finishing garnish. Sprinkle it on just before serving rather than letting it sit in the liquid, which can make the texture soft.
Depending on the dish, toasted seeds, crispy chickpeas, or croutons can stand in for quinoa topping. They are not identical ingredients, but each can add a contrasting texture as a garnish.
Freezing quinoa topping is usually unnecessary and may affect its texture as it thaws, especially if moisture gets into the package. For best results, keep it sealed in a dry place and use it as needed.
Vitamins
Folate
10.5µg · 3% DV
B5
0.12mg · 2% DV
B1
0.02mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.15mg · 7% DV
Phosphorus
27mg · 4% DV
Magnesium
14mg · 3% DV
Potassium ⭐
48mg · 1% DV
Sodium
1.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 42 calories in 2 tablespoon (medium) (30 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.
Quinoa topping is a sprinkle made with quinoa, the seed of a plant traditionally grown in the Andes of South America. Recipes and textures vary by product; it may be crisp or pleasantly grainy, with a mild, nutty flavour. Add it just before serving to salads, soups, roasted vegetables or grain bowls for extra texture.
In kitchens around the world, it also works over yoghurt or breakfast porridge. It provides mostly carbohydrates, alongside some protein and fibre; per 100 g, it has 4.5 g of protein. A small sprinkle can add contrast to a meal without taking over its other flavours. Pair it with fresh vegetables, herbs and a bright dressing, and check the pack for product-specific serving suggestions.
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.
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.
NOVA 3
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.
No known major allergens
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
SATURATED
0.11g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 25.5:1
Above the ideal 4:1 (25.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.