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Quinoa, beetroot and apple salad Calories
Source of fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Quinoa, beetroot and apple salad (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 32.9 g of carbs, 4.7 g of protein, 2 g of fat and 5 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Quinoa, beetroot and apple salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
171
KCAL / 180G
Carbs
32.9g
· 12% DV
Protein
4.7g
· 9% DV
Fat
2g
· 3% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 11% · Fat 11%
Quinoa, beetroot and apple salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.23 g | 1% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 32.9 g | 12% |
| Fiber | 5 g | 18% |
| Protein | 4.7 g | 9% |
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, beetroot and apple salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 171 kcal |
| ½ cup (small) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 cup (small) | 120 g | 114 kcal |
| 1 cup (medium) | 180 g | 171 kcal |
| 1 serving (large) | 250 g | 238 kcal |
| 1 serving (extra large) | 320 g | 304 kcal |
| 2 cup (large) | 360 g | 342 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Quinoa, beetroot and apple salad
How do you make quinoa, beetroot and apple salad?
Cook rinsed quinoa until tender, then let it cool. Toss it with cooked, diced beetroot and chopped apple, and dress with olive oil, lemon juice, salt and pepper. Add the apple close to serving so it stays fresh and crisp.
What dressing goes with quinoa, beetroot and apple salad?
A lemon-and-olive-oil dressing suits quinoa, beetroot and apple salad because its acidity balances the sweet apple and earthy beetroot. A little Dijon mustard or cider vinegar also works; add the dressing gradually so the salad does not become soggy.
Can you use raw beetroot in quinoa, beetroot and apple salad?
Yes, but raw beetroot makes quinoa, beetroot and apple salad crunchier and more earthy-tasting than cooked beetroot. Grate it finely or cut it into very thin matchsticks so it mixes easily with the quinoa and apple.
How do you cook quinoa for quinoa, beetroot and apple salad?
Rinse the quinoa thoroughly in a fine-mesh sieve before cooking it until tender. Drain any excess water and cool it before mixing it into quinoa, beetroot and apple salad; adding hot quinoa can soften the apple and wilt fresh herbs.
Can quinoa, beetroot and apple salad be made ahead?
Yes, you can cook the quinoa and beetroot ahead for quinoa, beetroot and apple salad. Keep them chilled, then add freshly chopped apple and dressing shortly before serving to preserve the apple’s texture and keep the salad from getting watery.
How long does quinoa, beetroot and apple salad keep in the fridge?
Quinoa, beetroot and apple salad keeps for about 2–3 days in a sealed container in the refrigerator. The apple may soften and release juice over time, so for the best texture, store the dressing separately and mix it in when serving.
Can quinoa, beetroot and apple salad be served warm?
Yes, quinoa, beetroot and apple salad can be served warm by mixing warm, cooked quinoa with the beetroot and dressing. Add the apple just before serving so it stays crisp, rather than warming and softening with the other ingredients.
What can I add to quinoa, beetroot and apple salad for extra crunch?
To add crunch to quinoa, beetroot and apple salad, top it with toasted walnuts, pumpkin seeds or sunflower seeds. Add them at the end, since mixing them in too early can make them lose their crispness.
What can I use instead of apple in quinoa, beetroot and apple salad?
Pear is a good substitute for apple in quinoa, beetroot and apple salad because it provides a similar fresh sweetness. Add it shortly before serving, just as you would apple, to help keep the fruit from browning.
Is quinoa, beetroot and apple salad filling enough for lunch?
Quinoa, beetroot and apple salad can make a satisfying light lunch, especially when topped with chickpeas, lentils or toasted nuts. Those additions give it more staying power and complement the beetroot-and-apple flavors.
Quinoa, beetroot and apple salad Vitamins & Minerals
Vitamins
Vitamin K
21.6µg · 18% DV
Folate
59.4µg · 15% DV
B6
0.22mg · 13% DV
B1
0.13mg · 11% DV
Minerals
Manganese
0.81mg · 35% DV
Copper
0.27mg · 30% DV
Phosphorus
160mg · 23% DV
Magnesium
68mg · 16% DV
Potassium ⭐
378mg · 11% DV
Sodium
18mg · 1% DV
Quinoa, beetroot and apple salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa, beetroot and apple salad
To burn the 171 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, beetroot and apple salad?
Quinoa, beetroot and apple salad brings together quinoa, a seed-like grain from the Andes, earthy-sweet beetroot and crisp apple. It is a modern, adaptable salad rather than a dish tied to one particular tradition. The quinoa adds a soft, slightly nutty base, while the apple brings freshness; a sharp dressing and fresh herbs help balance the sweetness of the beetroot.
Serve it as a light lunch, a side for roasted vegetables, or part of a picnic spread. It provides fibre and plant protein, with 2.8 g of fibre per 100 g. For a more filling meal, add chickpeas; if you prefer a lighter dressing, use lemon juice and a modest amount of oil.
How Nutritious Is Quinoa, beetroot and apple 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 Quinoa, beetroot and apple 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 Quinoa, beetroot and apple salad Contain Allergens?
No known major allergens
Which Diets Is Quinoa, beetroot and apple salad 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, beetroot and apple salad Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.79g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.