⏱ 30 min totalQuinoa Avocado Spinach Salad
Per 1 serving · 249 g · 8 ingredients
of a 2,000 cal day
- Protein9.7g11% of calories
- Carbs40g45% of calories
- Fat18g44% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Quinoa Avocado Spinach Salad (249 g) has 341 calories, with 9.7 g of protein, 40 g of carbohydrates and 18 g of fat. Most of its energy comes from carbs (45% of calories). It is high in dietary fiber (40% DV), Vitamin A (20% DV) and Vitamin C (32% DV).
High in
20%+ of the daily value
- Dietary fiber40%
- Vitamin A20%
- Vitamin C32%
- Vitamin E27%
- Vitamin K161%
- Thiamine23%
Good source of
10–19% of the daily value
- Niacin19%
- Choline10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
½ fruit Avocado
1 cup Spinach
⅜ cup cherry tomatoes Cherry tomatoes
¾ medium Scallions
½ cloves, minced Garlic
½ tbsp Red wine vinegar- 🥄¼ dash Salt
Directions
- 1
Cook the quinoa according to package directions. Roughly chop the spinach and place it in a large bowl.
- 2
Mince the garlic and add it to the spinach.
- 3
Slice the green onions, halve the cherry tomatoes, and dice the avocado.
- 4
Once the quinoa is cooked, add it to the bowl with the spinach and toss to lightly wilt the spinach and mellow the garlic.
- 5
Add the green onions, tomatoes, red wine vinegar, and salt. Stir to combine.
- 6
Gently fold in the avocado and lightly toss. Serve immediately or refrigerate to let the flavors blend.
Vitamins & minerals
Amounts for 1 serving (249 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 177 μg | 20% |
| Vitamin C | 29 mg | 32% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 194 μg | 161% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 233 μg | 58% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 55 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 79 mg | 8% |
| Iron | 4 mg | 46% |
| Potassium | 1,066 mg | 23% |
| Magnesium | 146 mg | 35% |
| Phosphorus | 282 mg | 40% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 58% |
| Manganese | 1 mg | 62% |
| Selenium | 5 μg | 8% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 81 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,072 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,438 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 22 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.1 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 341 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Quinoa Avocado Spinach Salad?
One serving of Quinoa Avocado Spinach Salad (1 serving) has 341 calories, which works out to 137 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Quinoa Avocado Spinach Salad high in protein?
Not especially. It has 9.7 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Quinoa Avocado Spinach Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 45% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quinoa Avocado Spinach Salad?
77 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Quinoa Avocado Spinach Salad?
2.6 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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