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Kisir with quinoa Calories
Healthy kisir with quinoa, tomatoes, cucumber, herbs, and pomegranate molasses
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kisir with quinoa (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 27.8 g of carbs, 4.8 g of protein, 4.8 g of fat and 4.5 g of fiber. Its 97.5 µg of Vitamin K covers 81% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Kisir with quinoa Nutrition Facts
Selected: 1 cup (medium) · 150 g
180
KCAL / 150G
Carbs
27.8g
· 10% DV
Protein
4.8g
· 10% DV
Fat
4.8g
· 6% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 11% · Fat 25%
Kisir with quinoa nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0 g | |
| Sodium | 225 mg | 10% |
| Total carbohydrate | 27.8 g | 10% |
| Fiber | 4.5 g | 16% |
| 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 Kisir with quinoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 180 kcal |
| ½ cup (small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (medium) | 180 g | 216 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1.5 cup (large) | 225 g | 270 kcal |
| 2 serving (large) | 360 g | 432 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Kisir with quinoa
What is kisir with quinoa?
Kisir with quinoa is a quinoa-based take on Turkish kisir, a tangy salad traditionally made with bulgur and herbs. It typically combines cooked quinoa with tomatoes, cucumber, fresh herbs and pomegranate molasses, and is served chilled or at room temperature.
How do you make kisir with quinoa?
Cook the quinoa, let it cool, then toss it with chopped tomatoes, cucumber, fresh herbs and pomegranate molasses. Add lemon juice, olive oil or seasoning to taste. Mixing in the vegetables after the quinoa cools helps keep them crisp and fresh.
Can quinoa replace bulgur in kisir?
Yes, quinoa can replace bulgur in kisir, though it gives the salad a different texture and flavor. Cook and cool the quinoa first rather than treating it like bulgur, which is often softened by soaking; then mix in the usual herbs and tangy dressing.
Should you rinse quinoa before making kisir with quinoa?
Yes, rinse quinoa in a fine-mesh strainer under running water before cooking it. Rinsing helps remove saponins on the grain’s surface, which can give it a bitter or soapy taste. Drain it well before adding it to the kisir.
How do you stop kisir with quinoa from getting mushy?
Cook the quinoa just until tender, drain off excess water and let it cool before assembling the salad. Add watery vegetables and dressing close to serving time; if the finished kisir seems wet, drain off any pooled liquid rather than mixing in more quinoa.
What ingredients go into kisir with quinoa?
Kisir with quinoa commonly includes cooked quinoa, tomatoes, cucumber, parsley, spring onions and pomegranate molasses. Lemon juice, olive oil and pepper are also common additions. Fresh herbs and vegetables give the salad its bright, savory character.
Does kisir with quinoa taste like traditional Turkish kisir?
Not exactly: kisir with quinoa has a different grain texture and a slightly different flavor from the traditional bulgur version. Pomegranate molasses, lemon and fresh herbs preserve the familiar tangy profile, while the quinoa remains distinct.
Can you make kisir with quinoa ahead of time?
Yes, you can cook and chill the quinoa ahead of time, then assemble the kisir later. For the freshest texture, keep chopped cucumber, tomatoes and herbs separate until serving, and add the dressing shortly before eating.
How long does kisir with quinoa last in the fridge?
Kisir with quinoa keeps in a covered container in the refrigerator for about 2–3 days. The vegetables may release water and soften as it sits, so stir it before serving and discard it if it has been left out for an extended time.
Is kisir with quinoa served hot or cold?
Kisir with quinoa is usually served cold or at room temperature, not hot. Cooling the quinoa before adding the vegetables also helps keep the herbs from wilting and gives the dressing time to flavor the salad.
Kisir with quinoa Vitamins & Minerals
Vitamins
Vitamin K
97.5µg · 81% DV
Vitamin C
16.5mg · 18% DV
Vitamin A
135µg · 15% DV
Folate
57µg · 14% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.17mg · 19% DV
Phosphorus
93mg · 13% DV
Magnesium
48mg · 11% DV
Sodium
225mg · 10% DV
Potassium ⭐
315mg · 9% DV
Kisir with quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kisir with quinoa
To burn the 180 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 Kisir with quinoa?
Kisir with quinoa is a quinoa-based take on Turkish kisir, the bright, finely textured salad traditionally made with bulgur. This version combines cooked quinoa with tomatoes, cucumber, fresh herbs and pomegranate molasses; ingredients and seasonings vary from kitchen to kitchen.
It is tangy and herb-fresh, with a pleasantly tender, separate-grain texture. In Turkey, kisir is served as part of a meze spread, at lunch, or alongside tea-time savoury bites. This adaptation also works well as a packed lunch or a side for grilled vegetables. At about 120 calories per 100 g, it is a relatively light grain salad, with vegetables and herbs adding fibre. For a lighter serving, go easy on the oil and pair it with extra greens.
How Nutritious Is Kisir with quinoa?
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 Kisir with quinoa 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 Kisir with quinoa Contain Allergens?
No known major allergens
Which Diets Is Kisir with quinoa 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
Kisir with quinoa Fat Profile
SATURATED
0.52g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.5g
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.