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Quinoa beet salad Calories
Nutritious salad with quinoa, beets, fresh vegetables, and olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quinoa beet salad (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 24.8 g of carbs, 4.8 g of protein, 4.8 g of fat and 4.7 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Quinoa beet salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
165
KCAL / 150G
Carbs
24.8g
· 9% DV
Protein
4.8g
· 10% DV
Fat
4.8g
· 6% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 12% · Fat 27%
Quinoa beet salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 107 mg | 5% |
| Total carbohydrate | 24.8 g | 9% |
| Fiber | 4.7 g | 17% |
| Protein | 4.8 g | 10% |
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 Cup of Quinoa beet salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 165 kcal |
| ½ cup (small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1 bottle (jumbo) | 250 g | 275 kcal |
| 2 cup (large) | 300 g | 330 kcal |
| 1 pack (jumbo) | 350 g | 385 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Quinoa beet salad
How do you make quinoa beet salad?
To make quinoa beet salad, rinse the quinoa, cook it until tender, and let it cool. Chop cooked or roasted beets and toss them with the quinoa, fresh vegetables, olive oil, and a little lemon juice. Add delicate greens just before serving.
Is quinoa beet salad healthy?
Yes, quinoa beet salad can be a nutritious, satisfying side or light meal. Quinoa contributes plant protein and fiber, while beets and fresh vegetables add more fiber and micronutrients. A moderate amount of olive oil makes a flavorful dressing without overwhelming the ingredients.
Should the beets in quinoa beet salad be cooked or raw?
Cooked beets are most common in quinoa beet salad because they are tender and blend easily with the quinoa. You can also use raw beet, finely grated, for a firmer texture and earthier flavor. Roasting gives cooked beets a deeper, sweeter taste.
What dressing goes with quinoa beet salad?
A lemon and olive oil dressing works especially well with quinoa beet salad, balancing the beets’ earthy sweetness. Whisk the oil with lemon juice, salt, and pepper, then add it gradually so the quinoa stays fluffy rather than soggy.
Can you make quinoa beet salad ahead of time?
Yes, you can prepare quinoa beet salad ahead of time. Cook and cool the quinoa and beets, then refrigerate them in a covered container. For the freshest texture, keep tender greens and the dressing separate and add them shortly before serving.
How long does quinoa beet salad last in the fridge?
Quinoa beet salad generally keeps for 3–4 days in a covered container in the refrigerator. Fresh greens may wilt sooner, especially if already dressed. Refrigerate leftovers promptly, and discard the salad if its smell or appearance changes.
What goes well with quinoa beet salad?
Quinoa beet salad pairs well with grilled fish, roasted vegetables, or a bean dish. It also works as a colorful side for a simple weeknight meal. To serve it as a more filling main, add chickpeas or lentils.
Why does quinoa beet salad turn pink?
Quinoa beet salad turns pink because beet pigments seep into the quinoa and other ingredients. To keep more contrast between the ingredients, fold in the chopped beets shortly before serving and avoid mixing in excess beet juice.
How do you keep quinoa from tasting bitter in quinoa beet salad?
Rinse quinoa thoroughly in a fine-mesh sieve before cooking it for quinoa beet salad. Rinsing removes much of the naturally occurring saponin on the seeds, which can taste bitter or soapy. Drain it well after cooking for a fluffier salad.
Can quinoa beet salad help with weight loss?
Quinoa beet salad can make a meal more filling because it contains fiber, but it does not cause weight loss on its own. Use a moderate amount of dressing and pair the salad with a balanced meal to help manage hunger and portions.
Quinoa beet salad Vitamins & Minerals
Vitamins
Folate
57µg · 14% DV
B1
0.11mg · 9% DV
Vitamin C
6.9mg · 8% DV
B6
0.12mg · 7% DV
Minerals
Copper
0.2mg · 22% DV
Manganese
0.48mg · 21% DV
Phosphorus
93mg · 13% DV
Magnesium
48mg · 11% DV
Potassium ⭐
330mg · 10% DV
Sodium
107mg · 5% DV
Quinoa beet salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa beet salad
To burn the 165 calories in 1 cup (medium) (150 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 Quinoa beet salad?
Quinoa beet salad brings cooked quinoa together with boiled or roasted beetroot, fresh vegetables and a simple olive-oil dressing, often brightened with lemon. Quinoa comes from the Andes of South America; this combination is part of the modern grain-salad tradition rather than a single region’s classic recipe.
Earthy-sweet beetroot contrasts with quinoa’s mild, slightly chewy bite. Serve it chilled or at room temperature as a light lunch, or alongside grilled fish, roasted vegetables or other mains. It offers vegetables and grains in one bowl, with 3.1 g of fibre per 100 g. For a lighter dressing, use olive oil sparingly and bring extra freshness with lemon, herbs or crunchy cucumber.
How Nutritious Is Quinoa beet salad?
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 Quinoa beet salad 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 Quinoa beet salad Contain Allergens?
No known major allergens
Which Diets Is Quinoa beet salad 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
Quinoa beet salad Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.