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Quinoa salad with greens, lightly boiled Calories
Rich in plant protein, fiber, vitamins and minerals, low fat, nutritious with fresh greens
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Quinoa salad with greens, lightly boiled (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 26.3 g of carbs, 6.3 g of protein, 3 g of fat and 4.5 g of fiber. Its 195 µg of Vitamin K covers 163% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Quinoa salad with greens, lightly boiled Nutrition Facts
Selected: 1 cup (medium) · 150 g
165
KCAL / 150G
Carbs
26.3g
· 10% DV
Protein
6.3g
· 13% DV
Fat
3g
· 4% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 16% · Fat 17%
Quinoa salad with greens, lightly boiled nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 23 mg | 1% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 4.5 g | 16% |
| 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 with greens, lightly boiled?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 165 kcal |
| ½ cup (small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 serving (medium) | 180 g | 198 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1.5 cup (large) | 225 g | 248 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
| 2 cup (extra large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Quinoa salad with greens, lightly boiled
How do you make lightly boiled quinoa salad with greens?
Rinse the quinoa, cook it until tender, drain it well, and let it cool. Toss it with chopped leafy greens, cucumber, and spring onions, then dress the lightly boiled quinoa salad with greens with lemon juice, olive oil, salt, and pepper.
Should you rinse quinoa before making lightly boiled quinoa salad with greens?
Yes, rinse quinoa in a fine-mesh sieve under cold running water before cooking it for lightly boiled quinoa salad with greens. Rinsing removes some of the naturally occurring saponins on the grains, which can otherwise give the salad a bitter or soapy taste.
How do you keep quinoa from getting mushy in lightly boiled quinoa salad with greens?
To keep quinoa fluffy in lightly boiled quinoa salad with greens, avoid overcooking it and drain off any excess water promptly. Fluff the grains with a fork and let them cool before mixing in the greens, so the leaves stay crisp.
What greens and vegetables go well in lightly boiled quinoa salad with greens?
Spinach, parsley, arugula, cucumber, and spring onions all work well in lightly boiled quinoa salad with greens. Choose tender leaves and chop them into manageable pieces; dry washed greens before mixing them in so the dressing does not become watery.
What dressing is best for lightly boiled quinoa salad with greens?
A lemon-and-olive-oil vinaigrette is a simple match for lightly boiled quinoa salad with greens. Whisk lemon juice with olive oil, salt, and pepper, then add it shortly before serving to keep the greens from wilting.
Can you eat lightly boiled quinoa salad with greens cold?
Yes, lightly boiled quinoa salad with greens is usually served cold or at room temperature. Cool the cooked quinoa before adding the greens and dressing; mixing them with hot grains can wilt the leaves and make the salad less fresh-tasting.
Can you make lightly boiled quinoa salad with greens ahead of time?
Yes, you can prepare the quinoa for lightly boiled quinoa salad with greens ahead of time and refrigerate it in a covered container. For the best texture, store the greens and dressing separately and combine everything shortly before serving.
How long does lightly boiled quinoa salad with greens last in the fridge?
Lightly boiled quinoa salad with greens keeps for about three days in a covered container in the refrigerator. It may soften sooner once dressed, so refrigerate leftovers promptly and discard the salad if it develops an unusual smell or appearance.
What can you serve with lightly boiled quinoa salad with greens?
Serve lightly boiled quinoa salad with greens alongside grilled vegetables, fish, chicken, or beans. It also works as a light lunch with hummus or yogurt on the side; add the accompanying food just before serving if you are packing the salad to go.
Is lightly boiled quinoa salad with greens good for weight loss?
Lightly boiled quinoa salad with greens can be a filling meal choice because it contains fiber and plant protein. It does not cause weight loss on its own, and large amounts of oil, cheese, or rich dressing can make the meal more energy-dense.
Quinoa salad with greens, lightly boiled Vitamins & Minerals
Vitamins
Vitamin K
195µg · 163% DV
Vitamin C
21mg · 23% DV
Folate
82.5µg · 21% DV
Vitamin A
180µg · 20% DV
Minerals
Manganese
0.9mg · 39% DV
Copper
0.3mg · 33% DV
Phosphorus
135mg · 19% DV
Magnesium
75mg · 18% DV
Potassium ⭐
405mg · 12% DV
Sodium
23mg · 1% DV
Quinoa salad with greens, lightly boiled Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Quinoa salad with greens, lightly boiled
To burn the 165 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 greens, lightly boiled?
Quinoa salad with greens, lightly boiled, combines briefly cooked quinoa with fresh leafy greens. Quinoa is a seed traditionally grown in the Andes of South America and used much like a grain; in this salad, a short cooking time helps the kernels keep their shape. The greens bring freshness and contrast to its mild, slightly nutty taste.
Serve it cool or at room temperature as a light lunch, or alongside grilled vegetables, fish or other mains. It offers plant protein and fibre, with 3 g of fibre per 100 g. For a more filling meal, add beans or chickpeas; for a lighter dressing, use lemon and a modest amount of olive oil.
How Nutritious Is Quinoa salad with greens, lightly boiled?
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 greens, lightly boiled 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 greens, lightly boiled Contain Allergens?
No known major allergens
Which Diets Is Quinoa salad with greens, lightly boiled 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 greens, lightly boiled Fat Profile
SATURATED
0.38g
MONOUNSATURATED
0.83g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 15.8:1
Above the ideal 4:1 (15.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.