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Olive Oil Mung Bean Quinoa Mango Salad Calories
Provides plant protein, fiber, and heart-healthy monounsaturated fat
CALORIES
GI
POTASSIUM
FIBER
Olive Oil Mung Bean Quinoa Mango Salad Nutrition Facts
Selected: 100 g
142
KCAL / 100G
Carbs
17.1g
· 47%
Protein
4.2g
· 11%
Fat
6.8g
· 42%
Fiber
3.8g
Olive Oil Mung Bean Quinoa Mango Salad Vitamins & Minerals
Vitamins
Folate
54µg · 14% DV
Vitamin C
12.4mg · 14% DV
B1
0.12mg · 10% DV
Vitamin E
1.35mg · 9% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
112mg · 16% DV
Magnesium
43mg · 10% DV
Zinc
1mg · 9% DV
Olive Oil Mung Bean Quinoa Mango Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Olive Oil Mung Bean Quinoa Mango 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 Olive Oil Mung Bean Quinoa Mango Salad Contain Allergens?
No known major allergens
Which Diets Is Olive Oil Mung Bean Quinoa Mango 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
Olive Oil Mung Bean Quinoa Mango Salad Fat Profile
SATURATED
0.98g
MONOUNSATURATED
4.45g
POLYUNSATURATED
0.82g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Olive Oil Mung Bean Quinoa Mango Salad
Olive Oil Mung Bean Quinoa Mango Salad — Frequently Asked Questions
Can this salad be made ahead of time?
Yes, but it is best assembled close to serving if it contains delicate greens or fresh mango. The dressing can soften the ingredients if it sits too long.
How long does it keep in the fridge?
It usually keeps well for 1-2 days in an airtight container in the refrigerator. Because of the mango, the texture and flavor can decline as it releases moisture.
Can it be frozen?
Freezing is generally not recommended. The quinoa and mung beans may hold up reasonably well, but the mango and salad texture usually become unpleasant after thawing.
Is it better before or after a workout?
It can work at either time. A smaller portion may feel better before training, while after training its carbohydrate content and plant protein can support recovery.
What can I add to make it a more complete meal?
If you want it more filling, add tofu, chickpeas, extra mung beans, or seeds such as pumpkin seeds. Fresh herbs and lemon also improve flavor without making it heavy.
Why combine mung beans and quinoa in one salad?
Together they improve satiety and provide a broader mix of amino acids than either one alone. They also add fiber, which can help the meal feel more satisfying.
Does the mango make this salad too sugary?
Not necessarily. Mango adds sweetness, but the overall effect depends on portion size, fiber, and the balance of the full dish rather than one ingredient alone.
Is this salad useful for weight management?
It can fit well into a weight-management plan when portion size is appropriate. Its fiber may help fullness, but the amount of olive oil and dressing still matters for total energy intake.
Who should be careful with this salad?
People with sensitive digestion or those who get bloating from legumes or higher-fiber meals may do better with a smaller serving first. Anyone on a potassium- or fiber-restricted diet should also consider their individual plan.
How should it be served for the best flavor?
It is usually best served chilled or lightly cool for a fresh taste. Lemon juice and herbs like mint, parsley, or cilantro can brighten the mango and olive oil nicely.
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Nutrition data compiled from USDA FoodData Central and scientific sources.