Quinoa with Mashed Squash calories & nutrition
Quinoa with Mashed Squash contains 270 calories per serving (14% of a 2,000 kcal daily diet), with 8g fat, 44g carbs, and 8g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Quinoa with Mashed Squash?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Quinoa | 150 g | 180 | 2.9 | 31.9 | 6.6 |
| Mashed Squash | 100 g | 45 | 0.1 | 11.7 | 1 |
| Vegetable Oil | 5 ml | 45 | 5 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Quinoa · Mashed Squash · Vegetable Oil
How does Quinoa with Mashed Squash compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Baked Cod with Quinoa, Broccoli, and Sweet Potato | 455g | 374 | 35g | +104 kcal, more protein |
| Baked Cod with Quinoa, Roasted Cauliflower, and Sweet Potato | 489g | 378 | 34g | +108 kcal, more protein |
| Baked Fish with Quinoa and Broccoli | 235g | 340 | 38g | +70 kcal, more protein |
| Baked Fish with Quinoa Salad and Roasted Cabbage | 430g | 520 | 50g | +250 kcal, more protein |
Frequently Asked Questions
Is Quinoa with Mashed Squash healthy?
Yes. With 8g of protein and only 44g of carbs, Quinoa with Mashed Squash is a nutritious meal. At 106 kcal/100 g, it has low energy density — filling without excessive calories.
Is Quinoa with Mashed Squash good for weight loss?
At 270 calories per serving, Quinoa with Mashed Squash is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Quinoa with Mashed Squash?
One serving contains 8g of protein, which is about 8% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Quinoa with Mashed Squash?
- Macro split: fat 27%, carbs 65%, protein 8%
- Energy density: 106 kcal/100 g (low)
- Top calorie contributors: Quinoa, Mashed Squash, Vegetable Oil
How long does it take to burn off Quinoa with Mashed Squash?
- Jogging: ~31 min
- Cycling: ~36 min
- Walking: ~66 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Quinoa with Mashed Squash?
- kcal: 14% of daily intake
- Fat: 11% of daily intake
- Carb: 22% of daily intake
- Protein: 8% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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