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A mound of tiny quinoa grains tinted deep reddish-orange is mixed with finely chopped parsley, green onion and small pieces of tomato, with green flecks throughout, served in a shallow bowl.
●Low GI

Quinoa kisir Calories

Kisir made with quinoa, tomato-pepper paste, parsley, and lemon

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

143kcal

GI

48low

POTASSIUM · 100 G

248mg

FIBER · 100 G

3.4g

Quick answer

1 serving (medium) of Quinoa kisir (180 g) has 257 calories. That works out to 143 calories per 100 g. It contains 37.4 g of carbs, 8.3 g of protein, 9.2 g of fat and 6.1 g of fiber. Its 140.4 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Quinoa kisir Nutrition Facts

Selected: 1 serving (medium) · 180 g

257

KCAL / 180G

Carbs

37.4g

· 14% DV

Protein

8.3g

· 17% DV

Fat

9.2g

· 12% DV

Fiber

6.1g

· 22% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 56% · Protein 13% · Fat 31%

Quinoa kisir nutrition facts table · 1 serving (medium) (180 g)

NutrientAmount% DV
Calories257 kcal
Total fat9.2 g12%
Saturated fat1.3 g7%
Trans fat0 g
Sodium504 mg22%
Total carbohydrate37.4 g14%
Fiber6.1 g22%
Protein8.3 g17%

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 Quinoa kisir?

ServingAmountCalories
1 serving (medium)180 g257 kcal
1 tablespoon (shredded)18 g26 kcal
2 tablespoon (double)36 g51 kcal
1 piece (half)90 g129 kcal
100 g100 g143 kcal
1 serving (small)120 g172 kcal
1 cup (medium)170 g243 kcal
1 piece (whole)180 g257 kcal
1 serving (large)260 g372 kcal

Calculated from 143 calories per 100 g.

Frequently Asked Questions About Quinoa kisir

What is quinoa kisir?

Quinoa kisir is a Turkish-style salad that uses cooked quinoa instead of the fine bulgur found in classic kisir. It is typically mixed with tomato and pepper paste, lemon, olive oil, parsley, and other fresh herbs, then served cool or at room temperature.

How do you cook quinoa for quinoa kisir?

Rinse the quinoa well, cook it until tender but still distinct, then drain any excess water and let it cool before mixing. Hot quinoa can wilt the parsley and make the kisir pasty, so spread it out and fluff it with a fork as it cools.

Can you make quinoa kisir with red quinoa?

Yes, red quinoa works in quinoa kisir and usually keeps a firmer, more distinct bite than white quinoa. Its slightly nuttier flavor is noticeable but pairs well with the pepper paste, lemon, and herbs; cook it until tender before adding the dressing.

How do you keep quinoa kisir from getting soggy?

Keep quinoa kisir from getting soggy by cooking the quinoa until just tender, draining it well, and cooling it before adding the dressing. Fold in the chopped herbs near serving time, and add lemon or olive oil gradually so the salad does not become waterlogged.

Does quinoa kisir taste like traditional Turkish kisir?

Quinoa kisir has the familiar tangy, savory flavor of Turkish kisir, but its texture differs from the traditional bulgur version. Quinoa gives it a softer, more distinct grain-like bite, while tomato-pepper paste, lemon, and parsley provide the characteristic kisir flavor.

What herbs go into quinoa kisir?

Parsley is a common herb in quinoa kisir, often joined by scallions and fresh mint. Chop the herbs finely and stir them in after the quinoa has cooled; adding them at the last moment helps preserve their fresh flavor and texture.

Can you add pomegranate molasses to quinoa kisir?

Yes, pomegranate molasses can be added to quinoa kisir for a fruity, tart-sweet note. Start with a little alongside the lemon and taste before adding more, since some varieties are much more concentrated than others.

What should you serve with quinoa kisir?

Serve quinoa kisir with lettuce leaves, pickles, or a yogurt dip for a simple meal. It also works as a side for grilled vegetables or kebabs, where its lemony, herb-filled flavor balances richer foods.

Can quinoa kisir be made ahead?

Yes, you can cook and season the quinoa for quinoa kisir ahead of time, then refrigerate it until needed. For the freshest result, mix in the parsley and other delicate herbs shortly before serving, since they soften as they sit in the dressing.

How long does leftover quinoa kisir keep?

Leftover quinoa kisir keeps for about 3 days in a covered container in the refrigerator. Chill it promptly after serving, and avoid leaving it out at room temperature for an extended period; the herbs may lose their crispness before the salad becomes unsafe.

Quinoa kisir Vitamins & Minerals

Vitamins

Vitamin K

140.4µg · 117% DV

Vitamin C

20.7mg · 23% DV

Folate

68.4µg · 17% DV

B1

0.16mg · 13% DV

Minerals

Manganese

1.12mg · 49% DV

Copper

0.32mg · 36% DV

Phosphorus

194mg · 28% DV

Sodium

504mg · 22% DV

Potassium ⭐

446mg · 13% DV

Quinoa kisir Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

18
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Quinoa kisir

To burn the 257 calories in 1 serving (medium) (180 g):

🚶

64min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

35min

Cycling

🏊

30min

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 kisir?

Quinoa kisir is a quinoa-based take on kisir, the Turkish salad traditionally made with fine bulgur. The quinoa is tossed with tomato and pepper paste, parsley and lemon; home-style versions may also include onion and spices.

It has a lively, tangy flavour, with the quinoa keeping a pleasantly distinct bite. Serve it chilled or at room temperature as part of a meze spread, alongside grilled dishes, or as a light lunch. Popular in Turkey, kisir is also an easy fit for shared meals and make-ahead lunches elsewhere. Quinoa kisir offers fibre and some plant protein; add extra herbs and vegetables for a fresher, lighter plate.

How Nutritious Is Quinoa kisir?

Nutrient density

High

68/ 100

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

50/ 100

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 kisir 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 kisir Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Quinoa kisir 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 kisir Fat Profile

SATURATED

1.3g

MONOUNSATURATED

3.62g

POLYUNSATURATED

2.81g

⚖️

Omega 6:3 ratio 16:1

Above the ideal 4:1 (16:1).

Compare Quinoa kisir

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Foods Similar to Quinoa kisir

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120 kcal

🍝

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124 kcal

🥖

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410 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.