Hem / world / quinoa

quinoa

Quinoa är ett proteinrikt frö med 368 kalorier per 100 g och folat (B9). Använd det i bowls, sallader och som tillbehör.

quinoa

Om

Quinoa är ett näringstätt pseudospannmål med mild, lätt nötig smak och en luftig, fluffig konsistens när det är kokt. Det används ofta som tillbehör, i sallader, bowls och soppor samt som ett glutenfritt alternativ till spannmål.

Näringsfakta

Per 100 g

% dagligt värde baserat på en kost på 2000 kcal

Kalorier 368 kcal

18% DV

Totalt fett 6.1g

9% DV

Vitamin D0.7g

Vitamin K1.6g

Tiamin3.3g

Totala kolhydrater 64.2g

21% DV

Folat7.0g

Vitamin B124.6g

Biotin52.6g

Protein 14.1g

28% DV

Vegetabiliskt protein14.1g

Vitaminer & mineraler

Vitaminer

Näringsämne	Mängd	DV%	Halveringstid
Kolin	70.2mg	13%
Folat	184.0mcg	46%
Niacin	1.5mg	10%
Pantotensyra	0.8mg	15%
Riboflavin	0.3mg	25%
Tiamin	0.4mg	30%
Vitamin B6	0.5mg	29%
Vitamin E	2.4mg	16%

Mineraler

Näringsämne	Mängd	DV%	Halveringstid
Kalcium	47.0mg	5%
Koppar	590.0mcg	66%
Järn	4.6mg	25%
Magnesium	197.0mg	47%
Fosfor	457.0mg	65%
Kalium	563.0mg	12%
Selen	8.5mcg	15%
Natrium	5.0mg	0%
Zink	3.1mg	28%

Recept med quinoa (55)

Salmon quinoa spinach lunch bowl

Baked salmon quinoa lunch bowl with spinach, roasted sweet potato, and pumpkin seeds

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing

Chickpea and kale quinoa dinner bowl with roasted mushrooms

Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa

Tofu, kale, and quinoa dinner bowl with iodized salt

Grilled chicken quinoa bowl with black beans, broccoli, and red bell pepper

Beef and spinach stir-fry with bell peppers and quinoa

Grilled chicken breast with quinoa, sautéed spinach, and red bell peppers

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Fortified tofu quinoa power bowl

Chicken stir-fry with bell peppers, bok choy, and quinoa

Grilled chicken quinoa bowl with broccoli and red bell pepper

Beef and broccoli stir-fry with mushrooms over quinoa

Tempeh Quinoa Bowl with Roasted Sweet Potato and Pumpkin Seeds

Grilled chicken quinoa bowl with kale, red bell pepper, and avocado

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Lentil, spinach, and red bell pepper quinoa bowl

Tempeh quinoa dinner bowl with kale, pumpkin seeds, and roasted sweet potato

Tempeh quinoa dinner bowl with broccoli, sweet potato, pumpkin seeds, and tahini

Tempeh quinoa dinner bowl with broccoli, pumpkin seeds, and tahini-lemon sauce

Chicken, broccoli, and quinoa dinner bowl with pumpkin seeds

Salmon, quinoa, spinach, and roasted red pepper lunch bowl

Grilled salmon quinoa bowl with kale and avocado

Salmon quinoa spinach bowl

Salmon quinoa power bowl with spinach and avocado

Salmon quinoa bowl with spinach and roasted red peppers

Chicken, spinach, and quinoa bowl

Chicken quinoa bowl with spinach, chickpeas, and tomatoes

Chicken, quinoa, and spinach bowl

Lentil and vegetable curry with quinoa

Tofu and edamame vegetable curry with quinoa

Shrimp stir-fry with mixed vegetables and quinoa

Shrimp quinoa bowl with avocado and kale

Grilled chicken quinoa bowl with spinach, roasted red peppers, and avocado

Grilled chicken quinoa bowl with spinach, roasted sweet potato, and bell peppers

Grilled salmon quinoa bowl with spinach and avocado

Grilled chicken quinoa power bowl with spinach, bell peppers, and avocado

Grilled chicken quinoa bowl with spinach, avocado, and orange segments

Salmon quinoa power bowl with spinach, chickpeas, and avocado

Salmon quinoa power bowl

Grilled salmon quinoa bowl with spinach, avocado, and lemon

Grillad kycklingbröst med quinoa, sparris, avokado och basilikapesto

Grillad kycklingbröst med quinoa, sparris, avokado och basilikapesto

Grilled chicken quinoa bowl with spinach, black beans, and roasted peppers

Grilled salmon quinoa bowl with spinach and roasted sweet potato

Salmon quinoa salad

Turkey and spinach quinoa bowl

Chicken quinoa bowl with broccoli, chickpeas, and tahini

Greek yogurt chicken quinoa salad with tomatoes and cucumber

Salmon with quinoa and spinach

Salmon with quinoa and steamed spinach

Chicken stir-fry with tofu, bok choy, mushrooms, and quinoa

Chicken and spinach quinoa bowl with roasted red peppers

Grillad kycklingbröst med quinoa, sparris, basilikapesto och citron

Grillad kycklingbröst med quinoa, sparris, basilikapesto och citron

Feel Better.

OKKAI engine computes your next meal.

OKKAI dashboard

Food detail

OKKAI engine

Core feature

One photo.
Full breakdown.

Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

·Calories, protein, carbs, and fat — instantly
·20+ vitamins and minerals estimated per meal
·Works on any meal, any cuisine, anywhere
·Ingredient breakdown with adjustable portions
·Recipe generation from any logged food

Food nutrition detail

Community

See what people
are actually eating.

Every meal logged by OKKAI users — from Stockholm to Seoul.

Loading meals…

Features

Built for people who take
nutrition seriously.

Feature screenshot

The OKKAI engine

Intelligence

Your body keeps score.

OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

The OKKAI engine keeps track of what cannot be seen.

Computed every hour.

Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

The engine recomputes every hour in order to give a suggestion on what to eat and when.

Integration

Deep Apple Health integration.

OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

Bi-directional sync

Certified integration

Reads from Health

Steps
Active calories
Workouts
Weight
Sleep hours
Resting heart rate

Writes to Health

Dietary calories
Protein, carbs, fat
Fiber
All 13 vitamins
All 10 minerals

Apple Health integration screen

Coming very soon.

OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

FAQ

Common questions.

You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.

Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.

OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.

Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.

OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.