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Quinoa Beet Apple Calories
A nutritious salad made with quinoa, beetroot, and apple.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Quinoa Beet Apple (150 g) has 158 calories. That works out to 105 calories per 100 g. It contains 29.7 g of carbs, 4.8 g of protein, 2.6 g of fat and 4.9 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Quinoa Beet Apple Nutrition Facts
Selected: 1 serving (medium) · 150 g
158
KCAL / 150G
Carbs
29.7g
· 11% DV
Protein
4.8g
· 10% DV
Fat
2.6g
· 3% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 12% · Fat 14%
Quinoa Beet Apple nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 29.7 g | 11% |
| Fiber | 4.9 g | 18% |
| 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 Serving of Quinoa Beet Apple?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 158 kcal |
| 1 piece (mini) | 80 g | 84 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (small) | 100 g | 105 kcal |
| 1 cup (medium) | 180 g | 189 kcal |
| 1 serving (large) | 220 g | 231 kcal |
| 1 bottle (jumbo) | 300 g | 315 kcal |
| 1 serving (extra large) | 300 g | 315 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Quinoa Beet Apple
What is in quinoa beet apple salad?
Quinoa beet apple salad combines cooked quinoa, beetroot and fresh apple, usually with a simple dressing. Recipes may also include herbs, nuts or leafy greens, but the sweet-earthy contrast of beet and apple is the defining feature.
How do you make quinoa beet apple salad?
Cook and cool the quinoa, then toss it with diced cooked beetroot and chopped apple. Dress with olive oil, lemon juice, salt and pepper. Add fresh herbs or toasted walnuts if you want extra flavor and crunch.
What dressing goes best with quinoa beet apple salad?
A lemon-and-olive-oil dressing suits quinoa beet apple salad because its acidity balances the sweet apple and earthy beetroot. For a sharper taste, whisk in a little Dijon mustard; add the dressing gradually so the salad does not become soggy.
Should the beets in quinoa beet apple salad be roasted or boiled?
Either works, but roasted beets give quinoa beet apple salad a deeper, sweeter flavor, while boiled beets taste milder. Let cooked beets cool before mixing them in, so they do not wilt the apple or make the quinoa too soft.
Can you use canned beets in quinoa beet apple salad?
Yes, drained canned beets work in quinoa beet apple salad and save preparation time. Rinse them briefly if they taste strongly of brine, then pat them dry before dicing so excess liquid does not dilute the dressing.
How do you keep the apple from browning in quinoa beet apple salad?
Toss the chopped apple with lemon juice before adding it to quinoa beet apple salad. The acidity slows browning, and adding the apple shortly before serving helps it stay crisp rather than softening in the dressed salad.
Can quinoa beet apple salad be made ahead?
Yes, prepare the quinoa and cooked beets ahead and refrigerate them separately or together. For the freshest texture, cut and add the apple and dressing close to serving time; this keeps the fruit crisp and prevents the salad from becoming watery.
What can you serve with quinoa beet apple salad?
Quinoa beet apple salad pairs well with grilled chicken or fish, roasted vegetables, and lentil dishes. It also works as a colorful side for a sandwich or soup, or as a light lunch topped with chickpeas.
How can you make quinoa beet apple salad a more filling meal?
Add a protein-rich ingredient such as chickpeas, lentils, baked tofu or grilled chicken to make quinoa beet apple salad more substantial. A handful of walnuts or pumpkin seeds adds crunch and makes the salad more satisfying.
Can quinoa beet apple salad be served warm?
Yes, quinoa beet apple salad can be served warm, especially when the quinoa and beets are freshly cooked. Let them cool until just warm before adding the apple, so it stays crisp and the dressing retains its fresh flavor.
Quinoa Beet Apple Vitamins & Minerals
Vitamins
Folate
51µg · 13% DV
Vitamin C
11.25mg · 13% DV
B5
0.45mg · 9% DV
B1
0.11mg · 9% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.2mg · 22% DV
Phosphorus
105mg · 15% DV
Magnesium
54mg · 13% DV
Potassium ⭐
315mg · 9% DV
Sodium
18mg · 1% DV
Quinoa Beet Apple Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Beet Apple
To burn the 158 calories in 1 serving (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 Quinoa Beet Apple?
Quinoa Beet Apple is a colourful salad of cooked quinoa tossed with beetroot and apple. It is a contemporary combination rather than a dish tied to one particular region, bringing together quinoa—a seed used much like a grain—with earthy, gently sweet beet and crisp fruit. The quinoa gives the salad a pleasantly substantial base, while the apple adds a fresh contrast in both flavour and texture.
Serve it as a light lunch, a side for grilled vegetables, or part of a larger spread; it works well chilled or at room temperature. It offers fibre from the plant ingredients and some protein from the quinoa. For a lighter finish, keep the dressing modest and add the apple shortly before serving so it stays crisp.
How Nutritious Is Quinoa Beet Apple?
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 Beet Apple 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 Beet Apple Contain Allergens?
No known major allergens
Which Diets Is Quinoa Beet Apple 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
Quinoa Beet Apple Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.