Quinoa salad calories and nutrition facts
Quinoa salad: 139 kcal per 100 g, protein 4 g, fat 7.8 g, carbs 11.6 g. Typical serving (250 g): 347 kcal.
Cooked quinoa tossed with chopped vegetables, herbs and greens, often with feta, chickpeas or avocado, and dressed with lemon and olive oil: quinoa salad is a lunch-counter and meal-prep regular, rich in vitamin K from the leaves. A 250 g bowl has about 350 kcal, and the dressing and add-ins like cheese and nuts change it most.
- Low salt
- High in vitamin K
- Source of manganese
- Source of folate
- Protein 12%
- Fat 53%
- Carbs 35%
In everyday portions
- Typical serving · 250 g 347 kcal P 10 · F 19.6 · C 28.9 g
- 100 kcal is 70 g this much of it gives 100 kcal
- Energy density Low 1.4 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 139 kcal 581 kJ 7%
- Protein 4 g 8%
- Fat 7.8 g 11%
- Carbs available, without fibre 11.6 g 4%
- Fibre 2.1 g
- Salt 0.24 g 4%
Where the calories come from
- Protein 12%
- Fat 53%
- Carbs 35%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 28.3 µg 4%
- Vitamin D 0.032 µg <1%
- Vitamin E 1.2 mg 10%
- Vitamin K 55.4 µg 74%
- Vitamin C 7.4 mg 9%
- Vitamin B1 thiamin 0.083 mg 8%
- Vitamin B2 riboflavin 0.135 mg 10%
- Vitamin B3 niacin 0.435 mg 3%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.123 mg 9%
- Folate B9 38.8 µg 19%
- Vitamin B12 0.135 µg 5%
- Choline 16.7 mg
Minerals
- Potassium 173 mg 9%
- Calcium 58.1 mg 7%
- Phosphorus 118 mg 17%
- Magnesium 40.3 mg 11%
- Iron 1.2 mg 9%
- Zinc 0.92 mg 9%
- Copper 0.131 mg 13%
- Manganese 0.391 mg 20%
- Selenium 2.8 µg 5%
- Iodine no data
- Sodium 97.7 mg 4%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low salt
- High in vitamin K
- Source of manganese
- Source of folate
- Source of phosphorus
Dishes
Among dishes
The category in the 17 Fit catalog: 699 foods. Compared per 100 g.
- 64% Fewer calories than 64% of dishes.
- 77% More fibre than 77% of dishes.
- 95% More vitamin K than 95% of dishes.
- 86% More manganese than 86% of dishes.
- 88% More folate than 88% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Pav bhaji 124 kcal
- Yakisoba 161 kcal
- Gnocchi 135 kcal
- Bombay potatoes 118 kcal
- Pakoras 125 kcal
- Chicken chow mein 147 kcal
More in Dishes
- Greek salad 110 kcal
- Fried rice 165 kcal
- Meatballs 190 kcal
- Cheesecake 321 kcal
- Sushi 150 kcal
- Hot dog 260 kcal
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Where these numbers come from
Worked out from a recipe of 9 ingredients, with data from USDA FoodData Central (SR Legacy, USA).
Carbs are available carbohydrates, without fibre, as on EU labels.