Make Ahead Mediterranean Salad
Per 1 serving · 323 g · 14 ingredients
of a 2,000 cal day
- Protein12g10% of calories
- Carbs58g49% of calories
- Fat22g41% of calories
- ✓ Cholesterol free
At a glance
One serving of Make Ahead Mediterranean Salad (323 g) has 457 calories, with 12 g of protein, 58 g of carbohydrates and 22 g of fat. Most of its energy comes from carbs (49% of calories). It is high in protein (23% DV), dietary fiber (32% DV) and Vitamin C (25% DV). Keep an eye on sodium, which provides 39% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Dietary fiber32%
- Vitamin C25%
- Vitamin E25%
- Vitamin K118%
- Thiamine22%
Good source of
10–19% of the daily value
- Riboflavin (B2)10%
- Pantothenic acid14%
- Choline12%
- Calcium11%
- Potassium13%
Watch
20%+ of the daily value
- Sodium39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
⅛ cucumber Cucumber
¼ cup cherry tomatoes Cherry tomatoes
³⁄₁₆ cup Black olives
¼ cup Chickpeas
½ small raw Red onion
⅛ cup Parsley
¼ tbsp chopped Shallots
1 tbsp Lemon juice
¾ tbsp Apple cider vinegar
1 tbsp Olive oil
1 ½ tbsp Dijon mustard
⅝ tbsp Honey
¼ tsp Black pepper
Directions
- 1
Prepare quinoa as per package directions.
- 2
Layer the ingredients into four jars evenly. Start with the quinoa, and then layer on the chopped cucumber, tomatoes, olives, chickpeas, red onion, and parsley. Secure with a lid, and refrigerate.
- 3
For the dressing, combine the last seven ingredients (shallot through pepper) in a small mason jar and shake until well combined. When you’re ready to eat, drizzle the dressing among the salad mason jars, put the lid on, and shake them up a bit to distribute.
- 4
Store in the refrigerator for up to four days.
- 5
Enjoy!
Vitamins & minerals
Amounts for 1 serving (323 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 56 μg | 6% |
| Vitamin C | 23 mg | 25% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 25% |
| Vitamin K | 142 μg | 118% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 119 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 14% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 110 mg | 11% |
| Iron | 5 mg | 61% |
| Potassium | 590 mg | 13% |
| Magnesium | 128 mg | 30% |
| Phosphorus | 294 mg | 42% |
| Zinc | 2 mg | 20% |
| Copper | 0.5 mg | 54% |
| Manganese | 2 mg | 70% |
| Selenium | 13 μg | 23% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 42 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 634 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 | 6 g | — |
| Galactose | 0.4 g | — |
| Glucose | 7 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 959 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 23 g | — |
| Sucrose | 0.2 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 457 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 87minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Make Ahead Mediterranean Salad?
One serving of Make Ahead Mediterranean Salad (1 serving) has 457 calories, which works out to 141 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Make Ahead Mediterranean Salad high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 10% 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 Make Ahead Mediterranean Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 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 Make Ahead Mediterranean Salad?
903 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Make Ahead Mediterranean Salad?
13 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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