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Quinoa Salad with Beetroot Calories
Quinoa, beetroot, olive oil, lemon, fresh vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quinoa Salad with Beetroot (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 25.5 g of carbs, 5.3 g of protein, 4.8 g of fat and 4.7 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Quinoa Salad with Beetroot Nutrition Facts
Selected: 1 cup (medium) · 150 g
180
KCAL / 150G
Carbs
25.5g
· 9% DV
Protein
5.3g
· 11% DV
Fat
4.8g
· 6% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 13% · Fat 26%
Quinoa Salad with Beetroot nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 25.5 g | 9% |
| Fiber | 4.7 g | 17% |
| Protein | 5.3 g | 11% |
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 with Beetroot?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 180 kcal |
| 1 piece (mini) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 cup (small) | 100 g | 120 kcal |
| 1 serving (medium) | 120 g | 144 kcal |
| 1 cup (large) | 200 g | 240 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 piece (jumbo) | 250 g | 300 kcal |
| 1 bottle (large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Quinoa Salad with Beetroot
How do you make quinoa salad with beetroot?
Cook rinsed quinoa until tender, then let it cool. Combine it with cooked, chopped beetroot and fresh vegetables, and dress with olive oil, lemon juice, and seasoning. Add delicate herbs just before serving to keep their flavour fresh.
What goes in quinoa salad with beetroot?
Quinoa salad with beetroot usually contains cooked quinoa, beetroot, fresh vegetables, olive oil, and lemon. Parsley, spring onion, cucumber, nuts, or crumbled cheese are common additions, each bringing a different texture and flavour.
Should beetroot be raw or cooked in quinoa salad with beetroot?
Cooked beetroot is the usual choice for quinoa salad with beetroot because it is tender and easy to dice. Grated raw beetroot also works if you want a crunchier salad with a stronger earthy flavour.
Do you need to rinse quinoa for quinoa salad with beetroot?
Yes, rinse quinoa in a fine-mesh sieve under running water before cooking it for quinoa salad with beetroot. Rinsing removes much of the naturally occurring saponin on the grains, which can taste bitter. Fluff and cool the cooked quinoa before mixing.
Can quinoa salad with beetroot be made ahead?
Yes, you can make quinoa salad with beetroot ahead and keep it covered in the refrigerator. For the freshest texture, add tender herbs and the dressing shortly before serving. Refrigerate leftovers promptly and eat them within a few days.
Why does beetroot turn quinoa salad with beetroot pink?
Beetroot releases strongly coloured juice, which spreads through the quinoa and turns quinoa salad with beetroot pink. To keep more contrast between the ingredients, add the beetroot last and fold it in gently rather than stirring vigorously.
What dressing goes well with quinoa salad with beetroot?
A lemon and olive oil dressing works especially well with quinoa salad with beetroot: the citrus balances the beetroot’s earthy sweetness. You can add mustard, black pepper, or a little vinegar for extra tang.
Can you serve quinoa salad with beetroot cold?
Yes, quinoa salad with beetroot is commonly served cold or at room temperature. Cooling the cooked quinoa and beetroot before combining them helps keep fresh vegetables crisp. It can also be served slightly warm if preferred.
What can you serve with quinoa salad with beetroot?
Quinoa salad with beetroot pairs well with grilled fish, chicken, or vegetables, and it can also stand on its own as a light meal. Serve it alongside soup or a simple green salad for a more substantial lunch.
Can you add feta to quinoa salad with beetroot?
Yes, crumbled feta is a popular addition to quinoa salad with beetroot. Its salty, tangy flavour complements the sweet earthiness of the beetroot; taste the salad before adding extra salt, since feta can make it salty enough.
Quinoa Salad with Beetroot Vitamins & Minerals
Vitamins
Folate
57µg · 14% DV
Vitamin C
10.5mg · 12% DV
Vitamin E
1.65mg · 11% DV
Biotin
3µg · 10% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.6mg · 26% DV
Phosphorus
93mg · 13% DV
Magnesium
48mg · 11% DV
Potassium ⭐
315mg · 9% DV
Sodium
83mg · 4% DV
Quinoa Salad with Beetroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa Salad with Beetroot
To burn the 180 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 with Beetroot?
Quinoa Salad with Beetroot brings cooked quinoa together with beetroot, fresh vegetables, olive oil and lemon. It is a contemporary salad rather than a dish tied to one particular region, drawing on Mediterranean-style ingredients and the hearty texture of quinoa.
The quinoa has a gentle, nutty flavour, while beetroot adds sweetness and lemon keeps the salad bright. Serve it as a light lunch, alongside grilled vegetables or fish, or as part of a spread; it also travels well for packed lunches. It offers fibre and plant-based protein, with 3.1 g of fibre per 100 g. Add chickpeas for a more filling meal, or use a little less oil for a lighter dressing.
How Nutritious Is Quinoa Salad with Beetroot?
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 with Beetroot 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 with Beetroot Contain Allergens?
No known major allergens
Which Diets Is Quinoa Salad with Beetroot 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 with Beetroot Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.25g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.