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Quinoa Salad

Quinoa Salad

Everyday

Quinoa salad is a nutrient-dense dish combining cooked quinoa with fresh vegetables, herbs, and a light vinaigrette dressing. This versatile preparation transforms the ancient grain into a complete meal, offering balanced plant-based protein, fiber from both the quinoa and mixed vegetables, and heart-healthy fats from olive oil. Typically served chilled, it can be customized with ingredients like roasted nuts, feta cheese, or grilled proteins to accommodate various dietary preferences and meal requirements.

Macro Impact

A 1 cup serving contains 165 calories, 6g protein, 21g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 165 calories?
Walking3.5 mph, moderate pace
38 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 cup (106 g)
Amount per serving
Calories165
% Daily Value*
Total Fat6g
8%
Saturated Fat1g
5%
Trans Fat0.1g
Polyunsaturated Fat3g
Monounsaturated Fat3g
Cholesterol0mg
0%
Sodium371mg
16%
Total Carbohydrate21g
8%
Dietary Fiber3g
11%
Total Sugars3g
Includes Added Sugars0g
0%
Protein6g
Vitamin D0mcg
0%
Calcium32mg
2%
Iron2mg
9%
Potassium212mg
5%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
21 / 275 g
8%
Fiber
3 / 28 g
11%
Sugars
3 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
3 / 31 g
8%
Polyunsaturated
3 / 23 g
11%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
3 / 19 g
14%
Omega 9
3 g
Protein
Protein
6 / 80 g
7%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
20%
Leucine
0 / 3 g
15%
Lysine
0 / 2 g
16%
Methionine
0 / 1 g
9%
Phenylalanine
0 / 2 g
19%
Threonine
0 / 1 g
22%
Tryptophan
0 / 0 g
27%
Valine
0 / 2 g
21%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
18%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
2 / 15 mg
11%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
5 / 30 mcg
18%
Cobalamin, B12
0 / 2 mcg
0%
Folate
53 / 400 mcg
13%
Vitamin A
53 / 800 mcg
7%
Vitamin C
11 / 83 mg
13%
Vitamin D
0 / 15 mcg
0%
Vitamin E
2 / 15 mg
11%
Vitamin K
21 / 105 mcg
20%
Minerals
Calcium
32 / 1k mg
3%
Copper
0 / 1 mg
24%
Iron
2 / 13 mg
13%
Magnesium
64 / 370 mg
17%
Manganese
1 / 2 mg
31%
Phosphorous
159 / 700 mg
23%
Potassium
212 / 3k mg
7%
Selenium
2 / 55 mcg
4%
Sodium
371 / 2.3k mg
16%
Zinc
1 / 10 mg
11%
Chromium
1 / 30 mcg
4%
Molybdenum
11 / 45 mcg
24%
Iodine
5 / 150 mcg
4%
Chlorine
159 / 2.3k mg
7%
Other
Ethyl Alcohol
0 g
Water
85 g
Caffeine
0 mg
Choline
21 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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    1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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