🧪 Nutrition Facts
- Calories 149.5
- Total Fat 5.0 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 560.3 mg
- Potassium 0.0 mg
- Total Carbohydrate 22.0 g
- Dietary Fiber 3.0 g
- Sugars 2.0 g
- Protein 5.0 g
- Vitamin A 500.5 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 9.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 40.3 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 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
Quinoa Salad contains 149.5 calories per serving (1 Serving (130.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 22.0g per serving (57.5% of calories), with a good 3.0g of dietary fiber. It contains 2.7mg of iron (15% DV), which plays a key role in oxygen transport and energy metabolism.
📝 Ingredients
Quinoa, Dressing (water, High Fructose Corn Syrup, Vinegar, Salt, Dehydrated Garlic, Soybean Oil, Modified Corn Starch, Dehydrated Onion, Xanthan Gum, Dehydrated Red Bell Pepper, Sodium Benzoate [preservative], Sorbic Acid, Concentrated Lemon Juice, Spices, Caramel Color, Calcium Disodium Edta [preservative], Yellow 6 [color]), Black Beans (water, Black Beans, Salt), Chickpeas (chickpeas, Water, Salt, Disodium Edta [preservative]), Red Beans (red Beans, Water, Salt, Calcium Chloride, and Calcium Disodium Edta [preservative]), Feta Cheese (cultured Pasteurized Milk, Salt, Enzymes, Potato Starch [anti Caking]), Parsley, Basil, Sugar, Potassium Sorbate and Sodium Benzoate (preservatives).
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate, Potassium Sorbate, Sorbic Acid
Artificial Colours: Yellow 6, Caramel Color
Emulsifiers / Stabilisers: Xanthan Gum, Modified Corn Starch
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 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 Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 149.5 kcal | 7.5% |
| Total Fat | 5.0 g | 6% |
| Saturated Fat | 0.5 g | 2% |
| Sodium | 560.3 mg | 24% |
| Total Carbohydrate | 22.0 g | 8% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 2.0 g | 4% |
| Protein | 5.0 g | 10% |
| Vitamin A | 500.5 IU | 10% |
| Vitamin C | 9.0 mg | 10% |
| Calcium | 40.3 mg | 3% |
| Iron | 2.7 mg | 15% |
* 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 Salad accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 57.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 149.5 calories in Quinoa Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.3 min |
| Walking: 17 minutes per mile | 25.8 min |
| Cycling (Low Intensity) | 16.3 min |
| HIIT | 13.8 min |
| Surfing general | 39.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Quinoa Salad
Is Quinoa Salad good for weight loss?
At 149 calories per serving with 5g of protein and 3g of fiber, this salad is fairly light and filling. The combination of legumes and whole grains provides sustained energy, though the high-fructose corn syrup in the dressing adds unnecessary sugar that doesn't contribute much nutritional value.
Is Quinoa Salad heart-healthy?
This salad supports heart health well—it's low in saturated fat (0.5g) and provides beneficial legumes that contain fiber and plant-based protein. The addition of feta cheese contributes some saturated fat, but the overall profile remains quite favorable for cardiovascular wellness.
How does Quinoa Salad fit a low-sodium diet?
With 560mg of sodium per 130g serving, this salad exceeds what's ideal for strict low-sodium diets. The salt comes primarily from the dressing and the canned beans, so rinsing the beans or choosing a lower-sodium dressing would help.
Is Quinoa Salad suitable for people with lactose intolerance?
The feta cheese in this salad makes it unsuitable for those with lactose intolerance, though the amount is relatively small. You could easily request a version without the cheese if that's a concern.
What should I watch out for with Quinoa Salad?
The dressing contains high-fructose corn syrup, which adds 2g of sugar per serving along with multiple artificial additives and preservatives. The sodium content at 560mg per serving is moderate but worth noting if you're monitoring salt intake.
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.
