🧪 Nutrition Facts
- Calories 269.9
- Total Fat 19.0 g
- Saturated Fat 1.5 g
- Cholesterol 0.0 mg
- Sodium 319.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 23.0 g
- Dietary Fiber 3.0 g
- Sugars 12.0 g
- Protein 4.0 g
- Vitamin A 4500.6 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 15.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 40.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 269.9 calories per serving (1 Serving (156.0g)), Quinoa and Greens Salad is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (19.0g, 61.3% of calories), including 1.5g of saturated fat.
📝 Ingredients
Sweet Onion Dijon Dressing (water, Canola Oil, Sugar, Dijon Mustard Vinegar, Water, Mustard Seed, Salt, White Wine, Citric Acid, Turmeric, Spices, Tartaric Acid], Onion, White Wine Vinegar, Onion Juice, Apple Cider Vinegar, Contains Less than 2% of Dehydrated Onion, Salt, Distilled Vinegar, Spices, Sodium Benzoate and Potassium Sorbate [preservatives], Xanthan Gum, Natural Flavor, Lemon Juice Concentrate, Extractive of Annatto), Cooked Quinoa (water, White Quinoa), Romaine Lettuce, Carrot, Baby Spinach, Green Bell Pepper, Roasted Sunflower Seeds (sunflower Kernels, Soybean Oil or Canola Oil, Salt), Cucumber, Kale, Arugula, Basil.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate, Potassium Sorbate
Emulsifiers / Stabilisers: Xanthan Gum
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Quinoa and Greens Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Quinoa and Greens Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 269.9 kcal | 13.5% |
| Total Fat | 19.0 g | 24% |
| Saturated Fat | 1.5 g | 7% |
| Sodium | 319.8 mg | 14% |
| Total Carbohydrate | 23.0 g | 8% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 12.0 g | 24% |
| Protein | 4.0 g | 8% |
| Vitamin A | 4500.6 IU | 90% ✅ |
| Vitamin C | 15.0 mg | 17% |
| Calcium | 40.6 mg | 3% |
| Iron | 1.4 mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Quinoa and Greens Salad accounts for 13.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 61.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 269.9 calories in Quinoa and Greens Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 20.4 min |
| Walking: 17 minutes per mile | 46.6 min |
| Cycling (Low Intensity) | 29.5 min |
| HIIT | 25.0 min |
| Ice Skating | 28.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Quinoa and Greens Salad
Is Quinoa and Greens Salad a good snack for kids?
It can be appealing to kids who enjoy salads, especially with the slightly sweet Dijon dressing. However, some children might find the raw greens and mixed vegetables less exciting than more familiar foods.
Is Quinoa and Greens Salad gluten-free?
Yes, this salad is gluten-free. Quinoa is a naturally gluten-free grain, and the vegetables and dressing ingredients don't contain gluten sources.
What vitamins or minerals stand out in Quinoa and Greens Salad?
The salad provides a good dose of Vitamin C at 15mg, thanks to the bell pepper, spinach, and other fresh greens. Iron content is modest at 1.4mg, though the combination of quinoa and leafy greens contributes plant-based iron.
What diets does Quinoa and Greens Salad suit?
This works well for vegetarian, vegan, gluten-free, and paleo diets. It's also suitable for those watching their sodium intake, as it contains under 320mg per serving.
What does Quinoa and Greens Salad pair well with for a balanced meal?
Grilled chicken, baked tofu, or chickpeas would add protein to make this a more complete main course. A whole grain like farro or brown rice could also complement it if you want additional substance, though the quinoa already provides some grain-based nutrition.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
