1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 8.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
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 | 176.5 mg | 7% | |
| Total Carbohydrates | 41.2 g | 14% | |
| Dietary Fiber | 5.9 g | 21% | |
| 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
Source of Calories
About Salad with quinoa
Salad with quinoa is a diverse dish that blends the nutrient-dense pseudograin quinoa with various vegetables, herbs, and sometimes proteins like beans or chicken. Originating from South American cuisine, quinoa is recognized for being gluten-free and a complete protein source, containing all nine essential amino acids. This dish is rich in fiber, vitamins, and minerals such as magnesium, manganese, and folate, making it an excellent choice for healthy eating. The salad is versatile, featuring ingredients like leafy greens, tomatoes, cucumber, and a light dressing, appealing to various culinary traditions and dietary needs.
Health Benefits
- Provides high-quality plant-based protein, as quinoa contains all nine essential amino acids, crucial for muscle repair.
- Rich in dietary fiber from both quinoa and vegetables, supporting digestive health and maintaining stable blood sugar levels.
- A good source of magnesium, which promotes heart health and helps regulate blood pressure.
- Contains folate, essential for DNA synthesis and crucial during pregnancy for fetal development.
- Packed with antioxidants from added vegetables like leafy greens and tomatoes, contributing to reduced inflammation.
Dietary Considerations
Selection and Storage
Store salad in an airtight container in the refrigerator for up to 3 days. Add dressing only before serving to prevent sogginess.
Common Questions About Salad with quinoa Nutrition
Is salad with quinoa high in protein?
Salad with quinoa offers a moderate amount of protein. Quinoa contains about 8 grams of protein per cooked cup, making it a high-quality plant-based protein source. Combined with other salad ingredients like vegetables or nuts, it can contribute to a balanced protein intake.
Can I eat salad with quinoa on a keto diet?
Salad with quinoa is not typically suitable for a strict keto diet because quinoa is relatively high in carbohydrates, providing about 39 grams of carbs per cooked cup. However, if you're following a more relaxed low-carb plan, you may include a small portion as part of your daily carb allowance.
What are the health benefits of salad with quinoa?
Salad with quinoa is highly nutritious, offering fiber, protein, and essential nutrients like magnesium, phosphorus, and zinc from the quinoa. Combined with fresh vegetables, this dish is packed with antioxidants, aiding digestion, heart health, and providing sustained energy.
What is the recommended serving size of salad with quinoa?
A typical serving size of salad with quinoa is 1 to 1.5 cups, depending on your caloric and nutritional needs. This portion likely contains around 200-300 calories, making it appropriate as a side dish or light main meal when paired with other foods.
How does salad with quinoa compare to salad with rice or couscous?
Quinoa is higher in protein and fiber compared to white rice or couscous, making it a more nutrient-dense option. It is also gluten-free and a complete protein source, unlike couscous (which contains gluten) or white rice (lower in protein and nutrients).
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
