Quinoa Salad
Quinoa salad offers a balanced source of plant-based protein and complex carbohydrates, perfect for sustained energy. It is rich in dietary fiber, which supports healthy digestion and promotes fullness. This salad provides key vitamins including C, A, E, and K that contribute to overall wellness and cellular protection. Essential minerals such as iron, magnesium, and calcium are also present, supporting metabolic functions and bone health.
Macronutrient distribution
A Serving (106 g) of Quinoa Salad contains 165 calories, 5.8 g of protein, 21.2 g of carbohydrates, and 6.4 g of fat.
- Protein
- 5.8 g14%
- Carbs
- 21.2 g51%
- Fat
- 6.4 g35%
of calories
Calorie Burn
How long would it take to burn off 165 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace42 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (106 g)
Carbohydrates
- Carbohydrates21.2 / 313 g(7%)
- Dietary Fiber3.2 / 38 g(8%)
- Soluble Fiber1.1 g
- Insoluble Fiber2.1 g
- Total Sugars3.2 g
Fats
- Total Fat6.4 / 83 g(8%)
- Saturated Fat1.1 / 25 g(4%)
- Trans Fat0.11 g
- Monounsaturated Fat2.5 g
- Polyunsaturated Fat2.7 g
- Omega-30.11 g
- Omega-62.5 g
- Omega-92.5 g
- Oleic Acid2.5 g
- Lauric Acid0.11 g
- Stearic Acid0.32 g
- Linoleic Acid2.5 g
- Myristic Acid0.21 g
- Palmitic Acid0.42 g
- Linolenic Acid0.11 g
- Eicosenoic Acid0.11 g
- Alpha-Linolenic Acid (ALA)0.11 g
Protein
- Protein5.8 / 56 g(10%)
Amino Acids
- Lysine0.37 g
- Serine0.32 g
- Valine0.42 g
- Alanine0.27 g
- Cystine0.05 g
- Cysteine0.11 g
- Proline0.32 g
- Arginine0.42 g
- Histidine0.21 g
- Threonine0.27 g
- Isoleucine0.32 g
- Methionine0.11 g
- Tryptophan0.08 g
- Glutamic Acid0.85 g
- Aspartic Acid0.64 g
- Phenylalanine0.37 g
- Glycine0.32 g
- Leucine0.48 g
- Tyrosine0.21 g
Vitamins
- Vitamin A53 / 900 ug(6%)
- Vitamin C10.6 / 90 mg(12%)
- Vitamin E1.6 / 15 mg(11%)
- Vitamin K21.2 / 120 ug(18%)
- Vitamin B60.21 / 1.3 mg(16%)
- Thiamin (B1)0.21 / 1.2 mg(18%)
- Riboflavin (B2)0.11 / 1.3 mg(8%)
- Niacin (B3)1.6 / 16 mg(10%)
- Folate53 / 400 ug(13%)
- Pantothenic Acid (B5)0.53 / 5 mg(11%)
- Biotin5.3 / 30 ug(18%)
- Choline21.2 / 550 mg(4%)
Minerals
- Calcium31.8 / 1,000 mg(3%)
- Iron1.7 / 8 mg(21%)
- Magnesium63.6 / 420 mg(15%)
- Phosphorus159 / 700 mg(23%)
- Potassium212 / 3,400 mg(6%)
- Sodium371 / 2,300 mg(16%)
- Zinc1.1 / 11 mg(10%)
- Copper0.21 / 0.9 mg(24%)
- Manganese0.64 / 2.3 mg(28%)
- Selenium2.1 / 55 ug(4%)
- Iodine5.3 / 150 ug(4%)
- Chromium1.1 / 35 ug(3%)
- Molybdenum10.6 / 45 ug(24%)
- Chloride159 / 2,300 mg(7%)
Other
- Water84.8 / 3,700 g(2%)
Sources
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