Grain salad with vegetables

Lunch

Item Rating: 75/100

1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	5.9 g	21%
	Sugars	4.7 g
protein		7.1 g	14%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		1.8 mg	10%
Potassium		294.1 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 84 cal (28.1%)

Protein: 28 cal (9.4%)

Carbs: 188 cal (62.5%)

About Grain salad with vegetables

Grain salad with vegetables is a versatile dish often rooted in Mediterranean, Middle Eastern, or modern fusion cuisines. It typically features whole grains such as quinoa, farro, bulgur, or barley combined with a variety of vegetables like cucumbers, tomatoes, bell peppers, or leafy greens. This dish is nutrient-dense, offering a balance of complex carbohydrates, dietary fiber, vitamins (such as vitamin C and A from vegetables), and minerals like magnesium and potassium from the grains. It can be further enhanced with healthy fats from dressings or added ingredients like olive oil, nuts, or avocado.

Health Benefits

• Rich in dietary fiber from whole grains and vegetables, supporting digestive health and promoting satiety.
• Excellent source of antioxidants, including vitamin C, which supports immune function and skin health.
• Provides essential minerals such as magnesium and potassium that help regulate blood pressure and muscle function.

Dietary Considerations

Allergens: Contains gluten (if using grains like farro or barley), nuts (if added), dairy (if topped with cheese like feta)

Suitable for: Vegetarian, vegan (with no animal products), mediterranean diet

Not suitable for: Gluten-free (unless using gluten-free grains), low-carb diets

Selection and Storage

Store in an airtight container in the refrigerator for up to 3 days. Dress only before serving to prevent sogginess.

Common Questions About Grain salad with vegetables Nutrition

Is Grain Salad With Vegetables high in protein?

Grain Salad With Vegetables provides a moderate protein content, typically around 6-10 grams per serving, depending on the choice of grains and added ingredients like beans or nuts. To increase the protein level, you can include quinoa, legumes, or seeds like chia or pumpkin seeds.

Can I eat Grain Salad With Vegetables on a keto diet?

Grain Salad With Vegetables is generally not suitable for a keto diet because grains like quinoa, farro, or rice are typically high in carbohydrates. If you're on keto, consider substituting the grains with low-carb alternatives, such as cauliflower rice or spiralized zucchini.

What are the health benefits of Grain Salad With Vegetables?

Grain Salad With Vegetables offers fiber for improved digestion, vitamins like vitamin C and A from vegetables, and key minerals like magnesium and potassium found in whole grains. It may promote heart health, support digestive health, and provide sustained energy due to its nutrient-dense ingredients.

What is the recommended portion size for Grain Salad With Vegetables?

A typical serving size for Grain Salad With Vegetables is around 1 to 1.5 cups, depending on your dietary needs. This serving usually contains 200-350 calories, though the exact number will vary based on the specific grains and toppings used.

How does Grain Salad With Vegetables compare to other grain dishes?

Grain Salad With Vegetables is lighter and usually more nutrient-dense compared to heavier grain dishes like fried rice or pilaf, as it often includes fresh vegetables and minimal oil. It can be more customizable due to the variety of grains and veggies available, making it easier to align with specific dietary or health goals.

Data Sources & Scientific References