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Beet quinoa kısır Calories
A kısır-style salad made with quinoa and beet, offering fiber and plant nutrients
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beet quinoa kısır (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 34 g of carbs, 6.8 g of protein, 7.7 g of fat and 5.8 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Beet quinoa kısır Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
34g
· 12% DV
Protein
6.8g
· 14% DV
Fat
7.7g
· 10% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 12% · Fat 30%
Beet quinoa kısır nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 34 g | 12% |
| Fiber | 5.8 g | 21% |
| Protein | 6.8 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Beet quinoa kısır?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 18 g | 23 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (medium) | 170 g | 218 kcal |
| 1 pack (mini) | 250 g | 320 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Beet quinoa kısır
What is beet quinoa kısır?
Beet quinoa kısır is a Turkish kısır-style salad made with cooked quinoa instead of the usual fine bulgur, with beet adding color and earthy sweetness. It is commonly mixed with herbs, lemon, olive oil, and a savory dressing.
How do you make beet quinoa kısır?
Make beet quinoa kısır by combining cooked, cooled quinoa with grated or diced beet, chopped herbs, and a lemony dressing. Tomato paste, olive oil, and green onion are common additions; let the salad rest briefly before serving so the flavors mingle.
Can quinoa replace bulgur in beet quinoa kısır?
Yes, quinoa can replace bulgur in beet quinoa kısır. It gives the salad a lighter, more distinct texture than traditional fine bulgur. Drain it well after cooking and cool it before mixing so the dressing does not make the salad soggy.
Should you use raw or cooked beet in beet quinoa kısır?
Either raw or cooked beet works in beet quinoa kısır. Grated raw beet stays crisp, while cooked beet is softer and blends more easily with the quinoa. If using cooked beet, let it cool before adding it to the salad.
How do you cook quinoa for beet quinoa kısır?
Rinse quinoa thoroughly in a fine-mesh sieve, then simmer it in water until the grains are tender and their little tails show. Drain any excess water and cool it completely before making beet quinoa kısır to keep the herbs fresh.
Why does beet quinoa kısır turn so red?
Beet quinoa kısır turns red because beet’s natural pigments bleed into the quinoa and dressing. For a less intense color, prepare the beet separately and fold it in shortly before serving; gloves help prevent beet stains on your hands.
What do you serve with beet quinoa kısır?
Beet quinoa kısır can be served as a light meal or alongside yogurt, grilled vegetables, or other mezze. For a Turkish-style spread, add lemon wedges and serve it with ayran; it also works well as a colorful potluck salad.
Can you make beet quinoa kısır ahead of time?
Yes, you can make beet quinoa kısır ahead, and a short rest helps the dressing flavor the grains. For the freshest texture, keep chopped parsley and green onion separate and stir them in shortly before serving.
How long does beet quinoa kısır keep in the fridge?
Beet quinoa kısır keeps for about two days in a sealed container in the refrigerator. The herbs may soften as it sits, so it is best on the day it is made; stir before serving and discard it if its smell or appearance changes.
What ingredients go into beet quinoa kısır?
Beet quinoa kısır typically combines cooked quinoa and beet with parsley, green onion, lemon juice, olive oil, and a savory tomato-paste dressing. Recipes vary, and mint, pomegranate molasses, or walnuts can be added for a different flavor and texture.
Beet quinoa kısır Vitamins & Minerals
Vitamins
Vitamin K
25.2µg · 21% DV
Folate
68.4µg · 17% DV
Vitamin C
15.3mg · 17% DV
Vitamin E
1.98mg · 13% DV
Minerals
Manganese
0.99mg · 43% DV
Copper
0.25mg · 28% DV
Phosphorus
166mg · 24% DV
Magnesium
76mg · 18% DV
Sodium
378mg · 16% DV
Potassium ⭐
441mg · 13% DV
Beet quinoa kısır Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet quinoa kısır
To burn the 230 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beet quinoa kısır?
Beet quinoa kısır is a quinoa-based take on kısır, the Turkish salad traditionally made with fine bulgur. Beetroot gives it a vivid colour and a gently earthy sweetness; recipes often bring in parsley, tomato paste, lemon, olive oil and spices.
It is served cold as part of a Turkish spread, at gatherings or as a light lunch, and can be scooped up with lettuce leaves. Quinoa and beetroot contribute fibre and plant nutrients, while quinoa offers a change from the grain used in classic kısır. Pair it with fresh greens, or use a little less oil for a lighter salad.
How Nutritious Is Beet quinoa kısır?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beet quinoa kısır Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beet quinoa kısır Contain Allergens?
No known major allergens
Which Diets Is Beet quinoa kısır Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beet quinoa kısır Fat Profile
SATURATED
0.99g
MONOUNSATURATED
2.97g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 14.8:1
Above the ideal 4:1 (14.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.