⏱ 15 min totalQuinoa Spinach Salad with Lemon Vinaigrette
Per 1 serving · 409 g · 9 ingredients
of a 2,000 cal day
- Protein16g10% of calories
- Carbs93g55% of calories
- Fat26g35% of calories
- ✓ Cholesterol free
At a glance
One serving of Quinoa Spinach Salad with Lemon Vinaigrette (409 g) has 650 calories, with 16 g of protein, 93 g of carbohydrates and 26 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (33% DV), dietary fiber (38% DV) and Vitamin A (37% DV). Keep an eye on sodium, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein33%
- Dietary fiber38%
- Vitamin A37%
- Vitamin C50%
- Vitamin E46%
- Vitamin K265%
Good source of
10–19% of the daily value
- Niacin18%
- Choline16%
- Calcium14%
- Selenium15%
Watch
20%+ of the daily value
- Sodium28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Quinoa
2 cup Spinach
1 medium whole Tomatoes
½ cup, sliced Cucumber
¼ cup (not packed) Raisins
1 ½ tbsp Lemon juice- 🥄¼ tsp Salt
¼ tsp Black pepper
1 ½ tbsp Olive oil
Directions
- 1
Rinse quinoa in fine strainer if needed and set aside.
- 2
Boil water in medium saucepan. Add quinoa and continue to boil for about 10 minutes until quinoa is tender.
- 3
Drain the quinoa and let it cool.
- 4
Chop spinach, cucumbers, and tomatoes and place in large bowl. Add raisins and quinoa.
- 5
In a separate bowl combine lemon juice, olive oil, salt and pepper and whisk well until blended. Pour onto salad and toss to coat.
- 6
Season to taste with salt and pepper. Serve.
Vitamins & minerals
Amounts for 1 serving (409 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 336 μg | 37% |
| Vitamin C | 45 mg | 50% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 46% |
| Vitamin K | 318 μg | 265% |
| Thiamine | 0.4 mg | 34% |
| Riboflavin (B2) | 0.5 mg | 38% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 1 mg | 57% |
| Folate (B9) | 306 μg | 76% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 88 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 142 mg | 14% |
| Iron | 7 mg | 85% |
| Potassium | 1,488 mg | 32% |
| Magnesium | 249 mg | 59% |
| Phosphorus | 499 mg | 71% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 91% |
| Manganese | 3 mg | 114% |
| Selenium | 8 μg | 15% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 129 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,955 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 89 μg | — |
| Fructose | 13 g | — |
| Galactose | 0 g | — |
| Glucose | 12 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 3,165 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 45 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 650 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 123minWalking (3.5 mph)
- 78minCycling (moderate)
- 54minRunning (6 mph)
- 91minSwimming laps
Common questions
How many calories are in Quinoa Spinach Salad with Lemon Vinaigrette?
One serving of Quinoa Spinach Salad with Lemon Vinaigrette (1 serving) has 650 calories, which works out to 159 calories per 100 g. That is about 33% of a 2,000-calorie day.
Is Quinoa Spinach Salad with Lemon Vinaigrette high in protein?
It provides a solid 16 g of protein per serving (33% 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 Quinoa Spinach Salad with Lemon Vinaigrette keto-friendly?
It is hard to fit into a strict keto diet. One serving has 83 g of net carbs and 55% 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 Spinach Salad with Lemon Vinaigrette?
645 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quinoa Spinach Salad with Lemon Vinaigrette?
26 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving
378 calChicken Stew1 serving
234 calStrawberry, Peach, and Chia Smoothie1 serving
145 calSummer Shrimp1 serving
301 calOne Pan Balsamic Chicken and Veggies1 serving