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Kısır with white quinoa Calories
Kısır made with white quinoa instead of bulgur, typically mixed with tomato paste, olive oil, pomegranate molasses, parsley, and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Kısır with white quinoa (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 35.6 g of carbs, 7.6 g of protein, 10.6 g of fat and 5.6 g of fiber. Its 140.4 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Kısır with white quinoa Nutrition Facts
Selected: 1 serving (medium) · 180 g
263
KCAL / 180G
Carbs
35.6g
· 13% DV
Protein
7.6g
· 15% DV
Fat
10.6g
· 14% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 11% · Fat 36%
Kısır with white quinoa nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 35.6 g | 13% |
| Fiber | 5.6 g | 20% |
| Protein | 7.6 g | 15% |
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 Kısır with white quinoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 263 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 1 piece (half) | 35 g | 51 kcal |
| 1 piece (whole) | 70 g | 102 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 120 g | 175 kcal |
| 1 cup (medium) | 170 g | 248 kcal |
| 1 pack (mini) | 250 g | 365 kcal |
| 1 serving (large) | 260 g | 380 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Kısır with white quinoa
What is Kısır with white quinoa?
Kısır with white quinoa is a quinoa-based take on Turkish kısır, the tangy, herb-filled salad traditionally made with fine bulgur. It commonly combines cooked quinoa with tomato paste, olive oil, pomegranate molasses, parsley, and chopped vegetables.
How do you make Kısır with white quinoa?
To make Kısır with white quinoa, cook and cool the quinoa, then gently mix it with tomato paste, olive oil, pomegranate molasses, parsley, and chopped vegetables. Add the dressing gradually so the quinoa is coated without turning mushy.
Does Kısır with white quinoa taste like bulgur kısır?
No, Kısır with white quinoa has a milder, nuttier flavor and a softer, rounder texture than the bulgur version. Tomato paste, herbs, and pomegranate molasses give both versions a familiar tangy profile, but quinoa does not taste identical to bulgur.
Why does my Kısır with white quinoa turn mushy?
Kısır with white quinoa usually turns mushy when the quinoa is overcooked, still hot when dressed, or stirred too vigorously. Cook it until tender but distinct, let it cool completely, and fold in the vegetables and dressing gently.
Can you make Kısır with white quinoa ahead of time?
Yes, Kısır with white quinoa can be made ahead and kept covered in the refrigerator. For the freshest texture, prepare the quinoa and dressing in advance, then fold in parsley and other delicate vegetables closer to serving.
Should you rinse quinoa for Kısır with white quinoa?
Yes, rinse the quinoa for Kısır with white quinoa under running water before cooking. Rinsing removes saponins on the seeds’ surface, which can taste bitter or soapy, and helps the finished salad taste clean.
What vegetables go in Kısır with white quinoa?
Kısır with white quinoa often includes finely chopped cucumber, spring onion, tomato, or lettuce alongside parsley. Add watery vegetables shortly before serving, especially if you want the salad to stay firm rather than release liquid as it sits.
How do you keep Kısır with white quinoa from tasting bland?
Season Kısır with white quinoa by balancing tomato paste with pomegranate molasses, olive oil, and fresh herbs. Taste it after the quinoa has cooled, since warm grains can make the dressing seem less sharp and well-seasoned.
Can Kısır with white quinoa be frozen?
Freezing Kısır with white quinoa is not recommended because the thawed quinoa and fresh vegetables can become watery and soft. It keeps its texture better when refrigerated and eaten within a few days; add fresh herbs just before serving.
How is Kısır with white quinoa traditionally served?
Kısır with white quinoa is served cool or at room temperature, often spooned into lettuce leaves or offered as part of a shared meal. It is a quinoa variation rather than the traditional bulgur preparation, but keeps kısır’s tangy, herb-forward style.
Kısır with white quinoa Vitamins & Minerals
Vitamins
Vitamin K
140.4µg · 117% DV
Vitamin C
17.64mg · 20% DV
Vitamin E
2.88mg · 19% DV
Folate
68.4µg · 17% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.32mg · 36% DV
Phosphorus
194mg · 28% DV
Magnesium
94mg · 22% DV
Sodium
378mg · 16% DV
Potassium ⭐
446mg · 13% DV
Kısır with white quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kısır with white quinoa
To burn the 263 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 Kısır with white quinoa?
Kısır with white quinoa is a quinoa-based take on kısır, the Turkish salad traditionally made with fine bulgur. Cooked quinoa is mixed with ingredients such as tomato paste, olive oil, pomegranate molasses, parsley and chopped vegetables; the exact balance varies from kitchen to kitchen.
It is tangy and savoury, with fresh herbs and a light, distinct texture from the quinoa. In Turkey, kısır is often served at lunch, shared at tea gatherings or offered as part of a spread alongside lettuce and lemon. It also works well as a make-ahead lunch or a side with grilled vegetables. White quinoa gives this version fibre and plant protein, while a measured pour of olive oil keeps it lighter.
How Nutritious Is Kısır with white quinoa?
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 Kısır with white quinoa 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 Kısır with white quinoa Contain Allergens?
No known major allergens
Which Diets Is Kısır with white quinoa 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
Kısır with white quinoa Fat Profile
SATURATED
1.4g
MONOUNSATURATED
4.77g
POLYUNSATURATED
2.84g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.