Mixed grain salad

Lunch

Item Rating: 80/100

1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 7.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		8.2 g	10%
	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	7.1 g	25%
	Sugars	3.5 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		2.4 mg	13%
Potassium		352.9 mg	7%

* 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: 73 cal (24.6%)

Protein: 37 cal (12.5%)

Carbs: 188 cal (62.8%)

About Mixed grain salad

Mixed grain salad is a versatile dish that combines various grains such as quinoa, farro, barley, or rice with vegetables, herbs, and sometimes nuts or seeds. Originating as a global fusion of healthy eating trends, it draws inspiration from Mediterranean, Middle Eastern, and Asian cuisines. This dish is nutrient-dense, offering a combination of complex carbohydrates, dietary fiber, protein, and a variety of vitamins and minerals depending on the ingredients. Typically low in fat, it can be customized to suit diverse dietary needs while providing a balanced and wholesome meal.

Health Benefits

• Rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels (1 cup of quinoa provides about 5 grams of fiber).
• Excellent source of plant-based protein, especially when incorporating quinoa, which contains all nine essential amino acids.
• High in magnesium (found in grains like farro), supporting muscle function and bone health.
• Contains antioxidants like vitamin E if nuts/seeds (e.g., sunflower seeds) are included, which help combat oxidative stress.
• Rich in B vitamins (e.g., thiamine and niacin in whole grains), which are essential for energy metabolism.

Dietary Considerations

Allergens: Contains gluten (if using wheat-based grains like farro or barley), tree nuts (if included), sesame (if included)

Suitable for: Vegetarian, vegan, mediterranean diet, plant-based diet

Not suitable for: Gluten-free (if using gluten-containing grains), nut-free diets (if nuts are included), low-carb diets

Selection and Storage

Store mixed grain salad in an airtight container in the refrigerator for up to 3-4 days. Keep dressings separate until serving to maintain freshness and texture.

Common Questions About Mixed grain salad Nutrition

Is mixed grain salad high in protein?

Mixed grain salad typically contains moderate protein levels, depending on the grains and added ingredients such as beans or nuts. For example, a serving of mixed grain salad with quinoa, bulgur, and lentils can provide around 8-10 grams of protein per cup.

Can I eat mixed grain salad on a keto diet?

Mixed grain salad is generally not keto-friendly because grains, such as quinoa, bulgur, or farro, are high in carbohydrates. A cup of mixed grain salad can contain 25-40 grams of net carbs, which exceeds the daily carb limit for a keto diet.

What are the health benefits of eating mixed grain salad?

Mixed grain salad is rich in fiber, vitamins, and minerals, such as B-complex vitamins, manganese, and magnesium, which promote digestive health and energy production. Its diverse grain content can also contribute to heart health by helping to lower cholesterol levels.

What is a recommended serving size for mixed grain salad?

A typical serving size for mixed grain salad is about 1 cup, which provides roughly 200-300 calories depending on the ingredients. For a balanced meal, consider pairing it with a source of lean protein or fresh vegetables.

How does mixed grain salad compare to pasta salad?

Mixed grain salad is generally higher in fiber and nutrient density compared to pasta salad, as grains like quinoa or farro offer more vitamins and minerals than refined pasta. However, pasta salad is typically lower in fiber unless it uses whole-grain pasta.

Data Sources & Scientific References