⏱ 30 min totalQuinoa Salad
Per 1 serving · 113 g · 12 ingredients
of a 2,000 cal day
- Protein9.5g16% of calories
- Carbs34g56% of calories
- Fat7.5g28% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Quinoa Salad (113 g) has 234 calories, with 9.5 g of protein, 34 g of carbohydrates and 7.5 g of fat. Most of its energy comes from carbs (56% of calories). It is high in dietary fiber (20% DV), Vitamin C (35% DV) and Vitamin B6 (25% DV).
High in
20%+ of the daily value
- Dietary fiber20%
- Vitamin C35%
- Vitamin B625%
- Folate (B9)45%
- Iron39%
- Magnesium26%
Good source of
10–19% of the daily value
- Vitamin E15%
- Vitamin K13%
- Thiamine18%
- Riboflavin (B2)17%
- Pantothenic acid12%
- Potassium10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Quinoa
¼ cup Edamame
¼ small Red bell pepper
¹⁄₁₆ cup Cilantro
¼ fruit Lime
¼ tbsp Olive oil
⅛ tsp Garlic powder
⅛ tsp Onion powder
⅛ tsp Paprika
⅛ tsp, ground Cumin seed- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Bring 2 cups of water and 1 cup dry quinoa to a rolling boil. Boil for 2 minutes. Reduce to a simmer and cover. Allow to cook for another 15 minutes, then fluff with a fork.
- 2
In a separate small saucepan, boil frozen edamame in water for 5 minutes, or until fully cooked.
- 3
Once quinoa and edamame are fully cooked, add all ingredients in a large bowl and mix until all flavors are incorporated. Enjoy!
Vitamins & minerals
Amounts for 1 serving (113 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 40 μg | 4% |
| Vitamin C | 32 mg | 35% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 16 μg | 13% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 179 μg | 45% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 49 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 51 mg | 5% |
| Iron | 3 mg | 39% |
| Potassium | 463 mg | 10% |
| Magnesium | 108 mg | 26% |
| Phosphorus | 255 mg | 36% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 39% |
| Manganese | 1 mg | 52% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 420 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 | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 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 | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 23 g | — |
| Sucrose | 0.4 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 234 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Quinoa Salad?
One serving of Quinoa Salad (1 serving) has 234 calories, which works out to 207 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Quinoa Salad high in protein?
Not especially. It has 9.5 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 Quinoa Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 56% 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 Salad?
46 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Quinoa Salad?
1.9 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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