⏱ 30 min totalElote Quinoa Salad
Per 1 serving · 246 g · 12 ingredients
of a 2,000 cal day
- Protein16g14% of calories
- Carbs54g49% of calories
- Fat18g36% of calories
At a glance
One serving of Elote Quinoa Salad (246 g) has 417 calories, with 16 g of protein, 54 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (32% DV), dietary fiber (32% DV) and Vitamin C (24% DV). Keep an eye on saturated fat, which provides 29% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber32%
- Vitamin C24%
- Vitamin K26%
- Thiamine29%
- Riboflavin (B2)25%
Good source of
10–19% of the daily value
- Vitamin E17%
- Choline12%
- Calcium19%
- Potassium18%
- Selenium14%
Watch
20%+ of the daily value
- Saturated fat29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
¾ cup Sweet corn
¼ pepper Jalapeno peppers
½ medium Scallions
1 tbsp Cilantro
¼ lime yields Lime juice
¼ oz Queso añejo
⅛ tsp Chili powder
½ oz Monterey Jack cheese
¼ fruit Avocado- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Rinse the quinoa, then cook according to package directions until tender; fluff and let cool slightly.
- 2
In a large bowl, combine the cooked quinoa, corn, jalapeño, scallions, cilantro, half of the lime juice, queso añejo, and chili powder; toss to coat evenly.
- 3
Blend the avocado with the remaining lime juice until smooth, adding a splash of water as needed for a creamy, pourable dressing.
- 4
Fold the avocado dressing into the quinoa-corn mixture until well coated, then top with shredded Monterey or Pepper Jack cheese.
- 5
Season to taste with salt and black pepper and serve immediately.
Vitamins & minerals
Amounts for 1 serving (246 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 60 μg | 7% |
| Vitamin C | 22 mg | 24% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 31 μg | 26% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 175 μg | 44% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 67 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 191 mg | 19% |
| Iron | 3 mg | 39% |
| Potassium | 848 mg | 18% |
| Magnesium | 148 mg | 35% |
| Phosphorus | 418 mg | 60% |
| Zinc | 3 mg | 26% |
| Copper | 0.4 mg | 44% |
| Manganese | 1 mg | 48% |
| Selenium | 8 μg | 14% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 39 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 253 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 32 μg | — |
| Serine | 1 g | — |
| Starch | 28 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 417 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 79minWalking (3.5 mph)
- 50minCycling (moderate)
- 35minRunning (6 mph)
- 59minSwimming laps
Common questions
How many calories are in Elote Quinoa Salad?
One serving of Elote Quinoa Salad (1 serving) has 417 calories, which works out to 169 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Elote Quinoa Salad high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 14% 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 Elote Quinoa Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 49% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Elote Quinoa Salad?
237 mg per serving.
How much sugar is in Elote Quinoa Salad?
8.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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