⏱ 25 min totalLemon Quinoa Kale Salad
Per 1 serving · 178 g · 5 ingredients
of a 2,000 cal day
- Protein8.8g16% of calories
- Carbs26g47% of calories
- Fat9.3g37% of calories
- ✓ Cholesterol free
At a glance
One serving of Lemon Quinoa Kale Salad (178 g) has 207 calories, with 8.8 g of protein, 26 g of carbohydrates and 9.3 g of fat. Most of its energy comes from carbs (47% of calories). It is high in dietary fiber (23% DV), Vitamin A (74% DV) and Vitamin C (185% DV).
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin A74%
- Vitamin C185%
- Vitamin E24%
- Vitamin K790%
- Vitamin B636%
Good source of
10–19% of the daily value
- Thiamine18%
- Riboflavin (B2)19%
- Niacin10%
- Potassium17%
- Zinc13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Rinse the quinoa under cold water, then cook it on the stove according to the package directions. Let it cool slightly.
- 2
In a large bowl, whisk the lemon juice, olive oil, and salt until the dressing looks slightly thickened and uniform.
- 3
Add the chopped kale to the bowl and toss, massaging with your hands until the leaves darken and soften, about 30–60 seconds.
- 4
Fold in the cooked quinoa and toss until evenly coated. Taste and adjust seasoning, then serve right away or chill for later.
Vitamins & minerals
Amounts for 1 serving (178 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 670 μg | 74% |
| Vitamin C | 167 mg | 185% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 949 μg | 790% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 231 μg | 58% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 17 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 212 mg | 21% |
| Iron | 3 mg | 38% |
| Potassium | 793 mg | 17% |
| Magnesium | 106 mg | 25% |
| Phosphorus | 222 mg | 32% |
| Zinc | 1 mg | 13% |
| Copper | 2 mg | 237% |
| Manganese | 1 mg | 57% |
| Selenium | 3 μg | 6% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 72 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 7,944 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 11 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 | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 207 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Lemon Quinoa Kale Salad?
One serving of Lemon Quinoa Kale Salad (1 serving) has 207 calories, which works out to 116 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Lemon Quinoa Kale Salad high in protein?
Not especially. It has 8.8 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lemon Quinoa Kale Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 47% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lemon Quinoa Kale Salad?
343 mg per serving.
How much sugar is in Lemon Quinoa Kale Salad?
3.4 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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