1 serving (medium) of Quinoa Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 26.3 g of carbs, 6.1 g of protein, 4.8 g of fat and 4.2 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.

What is Quinoa Salad?

Quinoa Salad combines cooked quinoa—the seed of a plant from the Andes—with chopped vegetables, herbs and usually a simple dressing. Cucumber, tomatoes, peppers, parsley or mint are common additions, though there is no single traditional recipe. Quinoa itself has long been grown in the Andean region; the salad is now made in many different cuisines.

The grains are tender and slightly springy, while fresh vegetables add crunch. It is often served chilled or at room temperature as a light lunch, packed meal or side dish. Quinoa Salad provides fibre and plant protein, so it can make a satisfying base for a meal. Add beans or roasted vegetables for more substance, or keep the dressing light with lemon and a modest amount of oil.

Quinoa Salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

17.5g

· 6% DV

Protein

4.1g

· 8% DV

Fat

3.2g

· 4% DV

Fiber

2.8g

· 10% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 61% · Protein 14% · Fat 25%

Quinoa Salad Vitamins & Minerals

Vitamins

Vitamin K

18µg · 15% DV

Folate

38µg · 10% DV

Vitamin C

7mg · 8% DV

0.08mg · 7% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

90mg · 13% DV

Magnesium

38mg · 9% DV

Zinc

1mg · 9% DV

How Nutritious Is Quinoa Salad?

Nutrient density

High

70/ 100

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

48/ 100

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.

Quinoa Salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Quinoa Salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Quinoa Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Quinoa 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 Salad Fat Profile

SATURATED

0.35g

MONOUNSATURATED

0.9g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 17:1

Above the ideal 4:1 (17:1).

Compare Quinoa Salad

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Quinoa Salad vs Breadstick290 kcal fewer per 100 g

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Foods Similar to Quinoa Salad

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

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🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Quinoa Salad

What goes in quinoa salad?

Quinoa salad usually combines cooked quinoa with chopped vegetables, fresh herbs, and a tangy dressing. Cucumber, tomato, bell pepper, parsley, and lemon are common choices; chickpeas, feta, or avocado can make it heartier or change its flavor.

How do you cook quinoa for quinoa salad?

Cook quinoa until the grains are tender and their little tails appear, then let it cool before mixing it into quinoa salad. Use the liquid ratio on the package, and fluff the grains with a fork so they stay separate rather than clumping.

Why does quinoa salad taste bitter?

Quinoa salad can taste bitter when saponins, the quinoa grain’s naturally bitter coating, have not been rinsed off well. Rinse the quinoa in a fine-mesh sieve under cold water before cooking, even if the package says it is pre-rinsed.

Can you make quinoa salad ahead of time?

Yes, quinoa salad can be made ahead and chilled in a covered container. For the freshest texture, keep delicate herbs and dressing separate and mix them in shortly before serving; add crunchy vegetables close to serving time if possible.

How long does quinoa salad last in the fridge?

Quinoa salad keeps for about 3–4 days in a covered container in the refrigerator. If it has sat out for an extended period, discard it rather than storing it; also throw it away if its smell, appearance, or texture has changed.

What dressing goes well with quinoa salad?

A lemon-and-olive-oil dressing is a classic match for quinoa salad. Whisk it with a little salt and pepper, then add it gradually so the grains and vegetables are lightly coated rather than soggy.

Can quinoa salad be frozen?

Quinoa salad can be frozen, but the vegetables and herbs may turn soft or watery after thawing. Freeze the cooked quinoa on its own for better texture, then thaw it in the refrigerator and mix in fresh vegetables and dressing.

Is quinoa salad good for weight loss?

Quinoa salad can suit a weight-loss eating plan because quinoa and vegetables provide fiber and can make a meal filling. Generous amounts of oil, cheese, or other toppings add energy, so keep portions and add-ins in line with your needs.

Can people with diabetes eat quinoa salad?

People with diabetes can include quinoa salad, but quinoa contains carbohydrates and can affect blood glucose. Pairing it with non-starchy vegetables and a protein source can make a more balanced meal; portion needs vary, so follow your clinician’s or dietitian’s guidance.

Can quinoa salad be served warm?

Yes, quinoa salad can be served warm, though it is commonly served chilled or at room temperature. Let freshly cooked quinoa cool a little before adding delicate herbs and vegetables, so they keep their color and texture.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026