⏱ 30 min total

Rainbow Quinoa Salad

Name: Rainbow Quinoa Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup Quinoa; ¼ cup, shredded Red cabbage; ¼ cup, chopped Zucchini; ⅛ cup, chopped Red bell pepper; 1 tbsp Cilantro; ½ pepper Jalapeno peppers; 1 medium Scallions; 1 tbsp Tamari soy sauce; ¼ tbsp Rice wine vinegar; ½ tsp Sesame oil; ⅛ tsp Ground ginger; ¹⁄₁₆ tsp Crushed red pepper flakes; ¼ dash Salt

Per 1 serving · 157 g · 13 ingredients

Calories

212

11%
of a 2,000 cal day

Protein
9.1g
17% of calories
Carbs
33g
62% of calories
Fat
5.1g
21% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Rainbow Quinoa Salad (157 g) has 212 calories, with 9.1 g of protein, 33 g of carbohydrates and 5.1 g of fat. Most of its energy comes from carbs (62% of calories). It is high in Vitamin C (56% DV), Vitamin K (37% DV) and thiamine (20% DV). Keep an eye on sodium, which provides 46% of the daily value.

Per 100 g

135cal

low energy density

Protein per 100 cal

4.3g

Net carbs

29g

carbs minus fiber

Fiber

4.8g

3.2 g sugar

High in

20%+ of the daily value

Vitamin C56%
Vitamin K37%
Thiamine20%
Vitamin B631%
Folate (B9)28%
Iron37%

Good source of

10–19% of the daily value

Dietary fiber17%
Vitamin E12%
Riboflavin (B2)19%
Niacin12%
Pantothenic acid12%
Potassium11%

Watch

20%+ of the daily value

Sodium46%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Rinse the quinoa thoroughly and cook according to package directions. Once cooked, remove from heat, cover, and let sit for 5 minutes before fluffing with a fork.
2
In a large bowl, combine the cooked quinoa, red cabbage, zucchini, red bell pepper, cilantro, jalapeno, and scallions.
3
In a small bowl, whisk together the soy sauce, rice wine vinegar, sesame oil, ground ginger, and crushed red pepper flakes. Pour the dressing over the quinoa mixture and stir well to combine. Season with salt to taste.
4
Serve the salad warm or chill in the refrigerator until ready to eat.

Vitamins & minerals

Amounts for 1 serving (157 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	57 μg	6%
Vitamin C	51 mg	56%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	45 μg	37%
Thiamine	0.2 mg	20%
Riboflavin (B2)	0.3 mg	19%
Niacin	2 mg	12%
Vitamin B6	0.4 mg	31%
Folate (B9)	113 μg	28%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	12%
Choline	45 mg	8%

Minerals

Nutrient	Amount	% Daily Value
Calcium	51 mg	5%
Iron	3 mg	37%
Potassium	507 mg	11%
Magnesium	106 mg	25%
Phosphorus	248 mg	35%
Zinc	2 mg	15%
Copper	0.3 mg	35%
Manganese	1 mg	51%
Selenium	4 μg	8%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	9 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	629 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	1 g	—
Galactose	0 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	3 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	1 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 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 212 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

40min
Walking (3.5 mph)
25min
Cycling (moderate)
18min
Running (6 mph)
30min
Swimming laps

Common questions

How many calories are in Rainbow Quinoa Salad?

One serving of Rainbow Quinoa Salad (1 serving) has 212 calories, which works out to 135 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Rainbow Quinoa Salad high in protein?

Not especially. It has 9.1 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Rainbow Quinoa Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Rainbow Quinoa Salad?

1058 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Rainbow Quinoa Salad?

3.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (157 g)

Calories212

% Daily Value*

Total fat 5.1g	7%
Saturated fat 0.6g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,058mg	46%
Total carbohydrate 33g	12%
Dietary fiber 4.8g	17%
Total sugars 3.2g
Protein 9.1g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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