⏱ 35 min totalRice, Spring Onion, and Feta Salad
Per 1 serving · 145 g · 6 ingredients
of a 2,000 cal day
- Protein10g10% of calories
- Carbs63g63% of calories
- Fat12g27% of calories
At a glance
One serving of Rice, Spring Onion, and Feta Salad (145 g) has 388 calories, with 10 g of protein, 63 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (20% DV), Vitamin K (54% DV) and thiamine (25% DV). Keep an eye on saturated fat, which provides 25% of the daily value.
High in
20%+ of the daily value
- Protein20%
- Vitamin K54%
- Thiamine25%
- Riboflavin (B2)27%
- Vitamin B635%
- Vitamin B1220%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Niacin19%
- Folate (B9)12%
- Calcium19%
- Potassium10%
- Zinc19%
Watch
20%+ of the daily value
- Saturated fat25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Brown rice
2 medium Scallions
¼ oz (14 halves) English walnuts
1 oz Feta cheese
1 oz (60 raisins) Raisins
1 tsp Lemon juice
Directions
- 1
Prepare rice as per package directions; set aside to cool.
- 2
Chop spring onions, crumble walnuts and feta and then mix up all ingredients until well combined. Enjoy!
Vitamins & minerals
Amounts for 1 serving (145 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 51 μg | 6% |
| Vitamin C | 8 mg | 8% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 65 μg | 54% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.4 mg | 35% |
| Folate (B9) | 46 μg | 12% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 194 mg | 19% |
| Iron | 2 mg | 26% |
| Potassium | 452 mg | 10% |
| Magnesium | 98 mg | 23% |
| Phosphorus | 314 mg | 45% |
| Zinc | 2 mg | 19% |
| Copper | 0.4 mg | 42% |
| Manganese | 2 mg | 92% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 181 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 66 μg | — |
| Fructose | 8 g | — |
| Galactose | 0 g | — |
| Glucose | 8 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 35 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 388 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 32minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Rice, Spring Onion, and Feta Salad?
One serving of Rice, Spring Onion, and Feta Salad (1 serving) has 388 calories, which works out to 267 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Rice, Spring Onion, and Feta Salad high in protein?
It provides a solid 10 g of protein per serving (20% 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 Rice, Spring Onion, and Feta Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 59 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Rice, Spring Onion, and Feta Salad?
272 mg per serving.
How much sugar is in Rice, Spring Onion, and Feta Salad?
19 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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