Mediterranean Quinoa Salad
Mediterranean quinoa salad combines delightful flavors with impressive nutritional benefits. It provides a good amount of protein and dietary fiber, supporting digestive health. Rich in vitamins C, A, and K, it adds valuable nutrients to your diet. Essential minerals like calcium, iron, and magnesium are also present, contributing to overall wellness.
Macro Impact
A Serving (300 g) of Mediterranean Quinoa Salad contains 400 calories, 14 g of protein, 41 g of carbohydrates, and 20 g of fat.
Calorie Burn
How long would it take to burn off 400 calories?
- Walking3.5 mph, moderate pace71 min
- YogaModerate effort, gentle pace102 min
- SwimmingFreestyle, moderate effort53 min
- Biking12–14 mph, moderate effort38 min
- StairsStair climbing, moderate pace51 min
- Running5 mph (12 min/mile)37 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 (300 g)
Carbohydrates
- Carbohydrates41 / 313 g(13%)
- Dietary Fiber5 / 38 g(13%)
- Soluble Fiber2 g
- Insoluble Fiber3 g
- Total Sugars4 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat20 / 83 g(24%)
- Saturated Fat7 / 25 g(28%)
- Trans Fat0 g
- Monounsaturated Fat10 g
- Polyunsaturated Fat3 g
- Cholesterol30 / 300 mg(10%)
- Omega-30.2 g
- Omega-62.5 g
- Omega-910 g
- Oleic Acid9.5 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid2 g
- Caprylic Acid0 g
- Linoleic Acid2.4 g
- Myristic Acid1 g
- Palmitic Acid4 g
- Linolenic Acid0.2 g
- Eicosenoic Acid0.5 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.05 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.05 g
Protein
- Protein14 / 56 g(25%)
Amino Acids
- Lysine0.73 g
- Serine0.46 g
- Valine0.55 g
- Alanine0.73 g
- Cystine0.09 g
- Cysteine0.18 g
- Proline0.46 g
- Taurine0 mg
- Arginine1 g
- Histidine0.22 g
- Threonine0.46 g
- Isoleucine0.46 g
- Methionine0.22 g
- Tryptophan0.11 g
- Glutamic Acid2.7 g
- Aspartic Acid1.4 g
- Phenylalanine0.55 g
- Glycine0.36 g
- Leucine1 g
- Tyrosine0.33 g
Vitamins
- Vitamin A150 / 900 ug(17%)
- Vitamin C15 / 90 mg(17%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K40 / 120 ug(33%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B120.5 / 2.4 ug(21%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.15 / 1.3 mg(12%)
- Niacin (B3)2 / 16 mg(13%)
- Folate40 / 400 ug(10%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium180 / 1,000 mg(18%)
- Iron2.5 / 8 mg(31%)
- Magnesium60 / 420 mg(14%)
- Phosphorus150 / 700 mg(21%)
- Potassium400 / 3,400 mg(12%)
- Sodium500 / 2,300 mg(22%)
- Zinc1.5 / 11 mg(14%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.8 / 2.3 mg(35%)
- Selenium10 / 55 ug(18%)
- Iodine15 / 150 ug(10%)
- Chromium2 / 35 ug(6%)
- Molybdenum10 / 45 ug(22%)
- Chloride230 / 2,300 mg(10%)
Other
- Water230 / 3,700 g(6%)
- Caffeine0 mg
- Alcohol0 g
Sources
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