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Quinoa Kısır Calories
A kısır-style salad made with quinoa instead of fine bulgur, mixed with tomato paste, parsley, scallions, lemon, and olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Quinoa Kısır (180 g) has 257 calories. That works out to 143 calories per 100 g. It contains 33.7 g of carbs, 7.7 g of protein, 11 g of fat and 5.8 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 Kısır Nutrition Facts
Selected: 1 serving (medium) · 180 g
257
KCAL / 180G
Carbs
33.7g
· 12% DV
Protein
7.7g
· 15% DV
Fat
11g
· 14% 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 51% · Protein 12% · Fat 37%
Quinoa Kısır nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 1.48 g | 7% |
| Trans fat | 0 g | |
| Sodium | 428 mg | 19% |
| Total carbohydrate | 33.7 g | 12% |
| Fiber | 5.8 g | 21% |
| Protein | 7.7 g | 15% |
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 Kısır?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 257 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 2 tablespoon (shredded) | 36 g | 51 kcal |
| 1 piece (half) | 90 g | 129 kcal |
| 100 g | 100 g | 143 kcal |
| 1 serving (small) | 120 g | 172 kcal |
| 1 cup (medium) | 170 g | 243 kcal |
| 1 piece (whole) | 180 g | 257 kcal |
| 1 serving (large) | 260 g | 372 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Quinoa Kısır
What is Quinoa Kısır?
Quinoa Kısır is a Turkish kısır-style salad made with cooked quinoa instead of fine bulgur. It is typically tossed with tomato paste, parsley, scallions, lemon, and olive oil, giving it the tangy, herby flavor associated with kısır.
How do you make Quinoa Kısır?
To make Quinoa Kısır, cook the quinoa, drain it well, and let it cool before mixing it with tomato paste, lemon, olive oil, parsley, and scallions. Fluff the grains with a fork so the dressing coats them without turning the salad mushy.
Is Quinoa Kısır different from traditional Turkish kısır?
Yes. Traditional Turkish kısır is usually made with fine bulgur, while Quinoa Kısır uses cooked quinoa, so its grains feel lighter and more distinct. The familiar combination of tomato paste, lemon, olive oil, and fresh herbs gives both versions a similar flavor profile.
Should quinoa be rinsed before making Quinoa Kısır?
Yes, rinse the quinoa in a fine-mesh strainer before cooking it for Quinoa Kısır. Rinsing helps remove the naturally bitter-tasting coating on the seeds; after cooking, drain any excess water and cool the quinoa before adding the herbs.
Why does my Quinoa Kısır turn mushy?
Quinoa Kısır usually turns mushy when the quinoa is overcooked or left too wet. Drain it thoroughly, spread it out to cool, and fluff it with a fork before mixing in the dressing and vegetables.
Can you make Quinoa Kısır ahead of time?
Yes, you can make Quinoa Kısır ahead and chill it in a covered container. For the freshest texture, stir in the parsley and scallions close to serving, then taste and adjust the lemon because the quinoa absorbs dressing as it rests.
How long does Quinoa Kısır last in the fridge?
Quinoa Kısır keeps for about three days in the refrigerator when stored promptly in a covered container. Do not leave it sitting out for an extended time, and discard it if its smell or texture changes noticeably.
What can you serve with Quinoa Kısır?
Quinoa Kısır works well with lettuce leaves, grilled vegetables, or a bowl of yogurt as part of a Turkish-style spread. You can also serve it as a light lunch on its own, with lemon wedges for extra tang.
Can you use bulgur instead of quinoa in Quinoa Kısır?
Yes, you can replace the quinoa with fine bulgur, but the result is traditional bulgur kısır rather than Quinoa Kısır. Prepare the bulgur according to your usual kısır method; it softens differently and does not need to be cooked like quinoa.
Is Quinoa Kısır good for meal prep?
Yes, Quinoa Kısır is convenient for meal prep because the cooked grains and dressing hold up well in the refrigerator. Keep it sealed and add delicate herbs shortly before eating if you want them to stay fresher and brighter.
Quinoa Kısır Vitamins & Minerals
Vitamins
Vitamin K
140.4µg · 117% DV
Vitamin C
22.32mg · 25% DV
Vitamin E
3.42mg · 23% DV
Folate
68.4µg · 17% DV
Minerals
Manganese
0.94mg · 41% DV
Copper
0.32mg · 36% DV
Phosphorus
194mg · 28% DV
Magnesium
83mg · 20% DV
Sodium
428mg · 19% DV
Potassium ⭐
446mg · 13% DV
Quinoa Kısır Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Kısır
To burn the 257 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 Quinoa Kısır?
Quinoa Kısır is a quinoa-based take on kısır, the Turkish salad traditionally made with fine bulgur. Cooked quinoa is tossed with tomato paste, parsley, scallions, lemon and olive oil, keeping the familiar tangy, herb-filled character while giving the salad a slightly different texture.
In Turkey, kısır is often served cool or at room temperature as a meze, a light lunch or part of a tea gathering, sometimes scooped up with lettuce leaves. The quinoa makes each bite tender and distinct, while lemon and fresh herbs keep it bright. It provides 3.2 g of fibre per 100 g; enjoy it as a light meal or pair it with yogurt or another protein-rich dish for a more filling plate.
How Nutritious Is 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 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 Quinoa Kısır Contain Allergens?
No known major allergens
Which Diets Is 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
Quinoa Kısır Fat Profile
SATURATED
1.48g
MONOUNSATURATED
5.22g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.