⏱ 35 min total

Asian Quinoa Salad

Name: Asian Quinoa Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ cup Quinoa; ¼ cup slices Cucumber; ¼ small Red bell pepper; ¼ cup, chopped Red cabbage; ⅛ cup grated Carrots; 1 tbsp Tamari soy sauce; ¼ tbsp Sesame oil; ¼ tbsp Rice wine vinegar; ½ tbsp chopped Scallions; 1 tbsp Cilantro; ¼ tbsp Sesame seeds; ¼ tsp Ginger root; ¹⁄₁₆ tsp Crushed red pepper flakes; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 155 g · 15 ingredients

Calories

235

12%
of a 2,000 cal day

Protein
9.2g
15% of calories
Carbs
34g
57% of calories
Fat
7.3g
27% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Asian Quinoa Salad (155 g) has 235 calories, with 9.2 g of protein, 34 g of carbohydrates and 7.3 g of fat. Most of its energy comes from carbs (57% of calories). It is high in Vitamin C (43% DV), Vitamin K (21% DV) and Vitamin B6 (29% DV). Keep an eye on sodium, which provides 46% of the daily value.

Per 100 g

151cal

medium energy density

Protein per 100 cal

3.9g

Net carbs

29g

carbs minus fiber

Fiber

4.9g

3.1 g sugar

High in

20%+ of the daily value

Vitamin C43%
Vitamin K21%
Vitamin B629%
Folate (B9)26%
Iron39%
Magnesium26%

Good source of

10–19% of the daily value

Dietary fiber17%
Vitamin A18%
Vitamin E10%
Thiamine19%
Riboflavin (B2)18%
Niacin12%

Watch

20%+ of the daily value

Sodium46%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min

1
Prepare quinoa according to package instructions.
2
Dice the cucumber and red pepper. In a large bowl, combine the cooked quinoa, cabbage, red pepper, carrots, and cucumber.
3
In a small bowl, whisk together the soy sauce, sesame oil, rice wine vinegar, scallions, cilantro, sesame seeds, ginger, red pepper flakes, salt, and pepper.
4
Pour the dressing over the quinoa salad and stir to combine. Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (155 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	163 μg	18%
Vitamin C	39 mg	43%
Vitamin D	0 μg	0%
Vitamin E	2 mg	10%
Vitamin K	25 μg	21%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.2 mg	18%
Niacin	2 mg	12%
Vitamin B6	0.4 mg	29%
Folate (B9)	103 μg	26%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	11%
Choline	45 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	69 mg	7%
Iron	3 mg	39%
Potassium	479 mg	10%
Magnesium	111 mg	26%
Phosphorus	256 mg	37%
Zinc	2 mg	16%
Copper	0.4 mg	43%
Manganese	1 mg	49%
Selenium	5 μg	9%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	485 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	1,661 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	5 μg	—
Lysine	0.5 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	3 g	—
Proline	0.5 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	23 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 235 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

45min
Walking (3.5 mph)
28min
Cycling (moderate)
20min
Running (6 mph)
33min
Swimming laps

Common questions

How many calories are in Asian Quinoa Salad?

One serving of Asian Quinoa Salad (1 serving) has 235 calories, which works out to 151 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Asian Quinoa Salad high in protein?

Not especially. It has 9.2 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Asian Quinoa Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 57% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Asian Quinoa Salad?

1065 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Asian Quinoa Salad?

3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (155 g)

Calories235

% Daily Value*

Total fat 7.3g	9%
Saturated fat 0.9g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,065mg	46%
Total carbohydrate 34g	12%
Dietary fiber 4.9g	17%
Total sugars 3.1g
Protein 9.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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