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Mixed Greens and Quinoa Salad Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Mixed Greens and Quinoa Salad (170 g) has 160 calories. That works out to 94 calories per 100 g. It contains 27.5 g of carbs, 6.1 g of protein, 2.9 g of fat and 4.4 g of fiber. Its 139.4 µg of Vitamin K covers 116% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Mixed Greens and Quinoa Salad Nutrition Facts
Selected: 1 cup (chopped) · 170 g
160
KCAL / 170G
Carbs
27.5g
· 10% DV
Protein
6.1g
· 12% DV
Fat
2.9g
· 4% DV
Fiber
4.4g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 15% · Fat 16%
Mixed Greens and Quinoa Salad nutrition facts table · 1 cup (chopped) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 20 mg | 1% |
| Total carbohydrate | 27.5 g | 10% |
| Fiber | 4.4 g | 16% |
| Protein | 6.1 g | 12% |
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 Chopped Mixed Greens and Quinoa Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 170 g | 160 kcal |
| ½ cup (chopped) | 85 g | 80 kcal |
| 100 g | 100 g | 94 kcal |
| 1 serving (small) | 150 g | 141 kcal |
| 1 serving (large) | 250 g | 235 kcal |
| 1.5 cup (chopped) | 255 g | 240 kcal |
| 2 cup (chopped) | 340 g | 320 kcal |
| 1 serving (extra large) | 350 g | 329 kcal |
Calculated from 94 calories per 100 g.
Frequently Asked Questions About Mixed Greens and Quinoa Salad
What goes in Mixed Greens and Quinoa Salad?
Mixed Greens and Quinoa Salad usually combines cooked quinoa with leafy greens such as lettuce, spinach, or arugula, plus vegetables like cucumber and tomato. A lemon-and-olive-oil dressing is common, but you can change the vegetables and herbs to suit the meal.
How do you make Mixed Greens and Quinoa Salad?
To make Mixed Greens and Quinoa Salad, cook the quinoa, let it cool, then toss it with washed, dried greens and chopped vegetables. Add dressing just before serving so the leaves stay crisp rather than turning limp.
Do you need to rinse quinoa for Mixed Greens and Quinoa Salad?
Yes, rinse quinoa before cooking it for Mixed Greens and Quinoa Salad. Rinsing removes some of the naturally occurring saponins on its surface, which can otherwise give the cooked quinoa a bitter or soapy taste.
What dressing goes best with Mixed Greens and Quinoa Salad?
A lemon vinaigrette is a good match for Mixed Greens and Quinoa Salad because its acidity brightens the earthy quinoa and fresh greens. Whisk lemon juice with olive oil, then add a little mustard or chopped herbs if you like.
How do you keep Mixed Greens and Quinoa Salad from getting soggy?
Keep Mixed Greens and Quinoa Salad crisp by cooling the cooked quinoa completely and drying the greens well before combining them. Store the dressing separately and toss it through the salad only shortly before serving.
Can you make Mixed Greens and Quinoa Salad ahead of time?
Yes, you can prepare Mixed Greens and Quinoa Salad components ahead, but keep the quinoa, vegetables, greens, and dressing separate. Combine them close to serving time; adding dressing early makes the leaves wilt and the salad less crisp.
How long does Mixed Greens and Quinoa Salad last in the fridge?
Mixed Greens and Quinoa Salad is best eaten within a day once dressed and mixed, because the leaves lose their crispness. For better storage, refrigerate cooked quinoa and chopped vegetables in sealed containers and keep the greens and dressing separate.
Can you serve Mixed Greens and Quinoa Salad warm?
Mixed Greens and Quinoa Salad is usually served chilled or at room temperature. You can add slightly warm quinoa, but let it cool enough that it will not wilt the greens, and fold the leaves in just before serving.
What can you serve with Mixed Greens and Quinoa Salad?
Mixed Greens and Quinoa Salad pairs well with grilled fish, chicken, or roasted vegetables. For a more filling meat-free meal, add chickpeas or lentils; crusty bread or a bowl of soup also makes a simple accompaniment.
Is Mixed Greens and Quinoa Salad a healthy meal?
Mixed Greens and Quinoa Salad can be a balanced meal, combining vegetables with quinoa, a source of fiber and plant protein. To make it more satisfying, add beans, tofu, eggs, or another protein-rich ingredient, and use dressing to taste.
Mixed Greens and Quinoa Salad Vitamins & Minerals
Vitamins
Vitamin K
139.4µg · 116% DV
Folate
91.8µg · 23% DV
Vitamin A
178.5µg · 20% DV
Vitamin C
14.45mg · 16% DV
Minerals
Manganese
0.8mg · 35% DV
Copper
0.27mg · 30% DV
Phosphorus
179mg · 26% DV
Magnesium
73mg · 17% DV
Potassium ⭐
366mg · 11% DV
Sodium
20mg · 1% DV
Mixed Greens and Quinoa Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Greens and Quinoa Salad
To burn the 160 calories in 1 cup (chopped) (170 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 Mixed Greens and Quinoa Salad?
Mixed greens and quinoa salad brings together cooked quinoa and fresh leafy greens. Quinoa is a seed traditionally grown in the Andes; once cooked, it has a tender, slightly springy texture and a mild, nutty flavour. The greens add freshness and crunch, while a simple lemon or vinaigrette dressing ties the bowl together.
It works as a light lunch, a side for grilled food, or part of a larger salad spread. Quinoa contributes plant protein and fibre, making the salad more substantial than greens alone. Add beans or roasted vegetables for a fuller meal, or keep the dressing modest if you want a lighter bowl.
How Nutritious Is Mixed Greens and Quinoa 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 Mixed Greens and Quinoa 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 Mixed Greens and Quinoa Salad Contain Allergens?
No known major allergens
Which Diets Is Mixed Greens and Quinoa Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mixed Greens and Quinoa Salad Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.51g
POLYUNSATURATED
1.09g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.