⏱ 25 min totalCucumber Quinoa Salad with Feta
Per 1 serving · 296 g · 8 ingredients
of a 2,000 cal day
- Protein12g15% of calories
- Carbs37g44% of calories
- Fat16g42% of calories
At a glance
One serving of Cucumber Quinoa Salad with Feta (296 g) has 331 calories, with 12 g of protein, 37 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (25% DV), Vitamin A (22% DV) and Vitamin C (20% DV). Keep an eye on sodium and saturated fat, which provide 25% and 28% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Vitamin A22%
- Vitamin C20%
- Vitamin E20%
- Vitamin K197%
- Thiamine22%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Potassium16%
- Selenium16%
Watch
20%+ of the daily value
- Sodium25%
- Saturated fat28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cucumber Cucumber
2 medium Scallions
¼ cup Quinoa
1 oz Feta cheese
½ tbsp Olive oil
½ tbsp Rice wine vinegar- 🥄⅛ tsp Salt
1 cup Spinach
Directions
- 1
Cook quinoa according to package directions. Set aside.
- 2
In a medium bowl, combine the diced cucumber, scallion, quinoa, and feta.
- 3
In a jar with a lid, shake together olive oil, vinegar, and salt. Pour over quinoa, mix well, and let sit until ready to serve. Toss with spinach just before serving.
Vitamins & minerals
Amounts for 1 serving (296 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 199 μg | 22% |
| Vitamin C | 18 mg | 20% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 236 μg | 197% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 175 μg | 44% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 51 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 236 mg | 24% |
| Iron | 4 mg | 48% |
| Potassium | 729 mg | 16% |
| Magnesium | 138 mg | 33% |
| Phosphorus | 352 mg | 50% |
| Zinc | 3 mg | 25% |
| Copper | 0.4 mg | 40% |
| Manganese | 1 mg | 57% |
| Selenium | 9 μg | 16% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 17 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,939 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 35 μg | — |
| Serine | 1 g | — |
| Starch | 23 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 331 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Cucumber Quinoa Salad with Feta?
One serving of Cucumber Quinoa Salad with Feta (1 serving) has 331 calories, which works out to 112 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Cucumber Quinoa Salad with Feta high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 15% 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 Cucumber Quinoa Salad with Feta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cucumber Quinoa Salad with Feta?
585 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cucumber Quinoa Salad with Feta?
4.5 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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