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Quinoa Salad Mix Calories
Plant-based protein, fiber, vitamin and mineral source, gluten-free
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quinoa Salad Mix (150 g) has 195 calories. That works out to 130 calories per 100 g. It contains 32.3 g of carbs, 6.3 g of protein, 4.1 g of fat and 5.3 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Quinoa Salad Mix Nutrition Facts
Selected: 1 cup (medium) · 150 g
195
KCAL / 150G
Carbs
32.3g
· 12% DV
Protein
6.3g
· 13% DV
Fat
4.1g
· 5% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 13% · Fat 19%
Quinoa Salad Mix nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 32.3 g | 12% |
| Fiber | 5.3 g | 19% |
| Protein | 6.3 g | 13% |
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 Quinoa Salad Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 195 kcal |
| ½ cup (small) | 75 g | 98 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 120 g | 156 kcal |
| 1 piece (large) | 180 g | 234 kcal |
| 1.5 cup (large) | 225 g | 293 kcal |
| 1 bottle (medium) | 250 g | 325 kcal |
| 2 cup (extra large) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Quinoa Salad Mix
How do you make quinoa salad mix?
Quinoa salad mix is made by combining cooked, cooled quinoa with chopped vegetables and dressing. Try cucumber, tomato, herbs, lemon juice, and olive oil; let the quinoa cool first so it does not wilt the vegetables.
Do you rinse quinoa before making quinoa salad mix?
Yes, rinse quinoa in a fine-mesh sieve before cooking quinoa salad mix. Rinsing removes some of the naturally bitter coating on the seeds; drain it well so extra water does not make the salad soggy.
How do you stop quinoa salad mix from getting mushy?
Cook the quinoa until tender but still separate, then drain it thoroughly and let it cool before assembling quinoa salad mix. Add watery vegetables and dressing close to serving time to preserve the salad’s texture.
What dressing goes well with quinoa salad mix?
A lemon-and-olive-oil dressing is a good match for quinoa salad mix because its acidity brightens the mild, nutty grains. Whisk in a little mustard or garlic for extra flavor, and add the dressing gradually to avoid sogginess.
Can quinoa salad mix be made ahead for meal prep?
Yes, quinoa salad mix can be partly prepared ahead: cook and cool the quinoa, then store it separately from delicate vegetables and dressing. Combine everything shortly before eating so greens stay crisp and the grains do not absorb too much liquid.
How long does quinoa salad mix keep in the fridge?
Quinoa salad mix keeps best refrigerated in a sealed container and should not sit out for extended periods. For the freshest texture, store dressing and delicate greens separately; discard the salad if it develops an unusual smell or appearance.
Can you freeze quinoa salad mix?
Freezing assembled quinoa salad mix is not recommended because cucumber, tomato, and leafy greens turn watery or limp after thawing. Cooked quinoa freezes better on its own; thaw it and add fresh vegetables and dressing when assembling the salad.
Should quinoa salad mix be served warm or cold?
Quinoa salad mix is usually served cold or at room temperature, which lets its herbs and dressing come through. You can use warm quinoa, but cool it a little before adding greens so they do not wilt.
What can you add to quinoa salad mix to make it more filling?
Add chickpeas, lentils, or a boiled egg to make quinoa salad mix more substantial. These ingredients pair well with its mild flavor; mix them in after the quinoa has cooled, especially if the salad also contains fresh greens.
Can quinoa salad mix replace couscous in a salad?
Yes, quinoa salad mix can replace couscous in many grain salads. Cook the quinoa separately and use it in a similar role, but expect a nuttier flavor and a slightly different texture; adjust the dressing after tasting.
Quinoa Salad Mix Vitamins & Minerals
Vitamins
Vitamin K
25.5µg · 21% DV
Folate
57µg · 14% DV
B5
0.6mg · 12% DV
B1
0.14mg · 12% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.75mg · 33% DV
Phosphorus
120mg · 17% DV
Magnesium
57mg · 14% DV
Potassium ⭐
330mg · 10% DV
Sodium
90mg · 4% DV
Quinoa Salad Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Salad Mix
To burn the 195 calories in 1 cup (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 Salad Mix?
Quinoa Salad Mix brings quinoa, a seed from the Andes of South America that is cooked and eaten much like a grain, into a salad-style dish. The other components can vary by mix, so the name does not imply one fixed recipe. It is generally served cool or at room temperature, as a side or a light meal.
In Turkey, it can fit a weekday lunch or a lighter evening table, alongside grilled vegetables or other dishes. Add fresh herbs and a squeeze of lemon for a brighter finish, or pair it with beans or vegetables for a more substantial meal. Quinoa Salad Mix provides plant-based protein and fibre; a 100 g portion has 3.5 g of fibre. It is also a gluten-free option.
How Nutritious Is Quinoa Salad Mix?
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 Salad Mix 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 Mix Contain Allergens?
No known major allergens
Which Diets Is Quinoa Salad Mix 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 Mix Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.05g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.