⏱ 45 min totalCold Mediterranean Quinoa Salad
Per 1 serving · 346 g · 9 ingredients
of a 2,000 cal day
- Protein14g11% of calories
- Carbs63g51% of calories
- Fat21g38% of calories
- ✓ Cholesterol free
At a glance
One serving of Cold Mediterranean Quinoa Salad (346 g) has 488 calories, with 14 g of protein, 63 g of carbohydrates and 21 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (28% DV), dietary fiber (32% DV) and Vitamin C (33% DV).
High in
20%+ of the daily value
- Protein28%
- Dietary fiber32%
- Vitamin C33%
- Vitamin E32%
- Vitamin K123%
- Thiamine32%
Good source of
10–19% of the daily value
- Niacin12%
- Choline14%
- Calcium10%
- Potassium19%
- Selenium14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Quinoa
1 tbsp Olive oil
2 tbsp Black olives
½ large Cucumber
½ medium whole Tomatoes
1 tbsp Lemon juice
2 tbsp Parsley
1 tbsp Spearmint- 🥄1 dash Salt
Directions
- 1
Prepare quinoa as per package directions; let cool completely.
- 2
Dice all the vegetables.
- 3
Drizzle the olive oil over the quinoa, then add olives, cucumber, tomatoes, parsley, and mint.
- 4
Squeeze 1/2 lemon over it and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.
Vitamins & minerals
Amounts for 1 serving (346 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 79 μg | 9% |
| Vitamin C | 30 mg | 33% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 32% |
| Vitamin K | 148 μg | 123% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 206 μg | 51% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 75 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 103 mg | 10% |
| Iron | 6 mg | 77% |
| Potassium | 900 mg | 19% |
| Magnesium | 200 mg | 48% |
| Phosphorus | 442 mg | 63% |
| Zinc | 3 mg | 29% |
| Copper | 1 mg | 77% |
| Manganese | 2 mg | 86% |
| Selenium | 7 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 73 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 750 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 45 g | — |
| Sucrose | 0.1 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 | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 488 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 93minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Cold Mediterranean Quinoa Salad?
One serving of Cold Mediterranean Quinoa Salad (1 serving) has 488 calories, which works out to 141 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Cold Mediterranean Quinoa Salad high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cold Mediterranean Quinoa Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cold Mediterranean Quinoa Salad?
295 mg per serving.
How much sugar is in Cold Mediterranean Quinoa Salad?
4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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