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Quinoa Winter Salad - Recipe and Nutrition Facts
100

Quinoa Winter Salad Recipe

Quinoa Winter Salad has a high-calorie, very high-carb, average-fat and high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin and Folate.

The food contains 71.2g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 11.4 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's average MUFA and average PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 17 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also very high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Quinoa Winter Salad, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat25%
 Calories from Carbs65%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • Very high in Thiamin
  • No Cholesterol
  • Very high in Dietary Fiber

Why this is bad for you

  • High in Saturated Fat

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0.93 IU0.02%Mid 40%Average
Retinol0 mcg
Vitamin C7.7 mg12.9%Top 30%High
Vitamin D0 IU
Thiamin0.31 mg20.6%Top 10%Very High
Riboflavin0 mg
Niacin1.2 mg6.2%Mid 40%Average
Vitamin B60.62 mg31%Top 10%Very High
Folate70.3 mcg17.6%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.31 mg3.1%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium270.6 mg27.1%Top 10%Very High
Iron5.3 mg29.2%Top 10%Very High
Magnesium98.8 mg24.7%Top 10%Very High
Phosphorus82.7 mg8.3%Mid 40%Average
Potassium0.31 mg0.01%Bottom 30%Low
Sodium5.9 mg0.2%Bottom 10%Very Low
Zinc1.2 mg8.3%Top 30%High
Copper0.31 mg15.5%Top 10%Very High
Manganese0.93 mg46.4%Top 10%Very High
Selenium1.9 mcg2.7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate22 g7.3%Mid 40%Average
Dietary Fiber7.6 g30.3%Top 10%Very High
Sugars1.5 g
Glucose0.3 mg
Fructose0.9 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein3.5 g7.1%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0.3 mg
Glutamic Acid0.3 mg
Glycine0 mg
Proline0 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.8 g5.9%Mid 40%Average
Saturated Fat1.3 g6.5%Mid 40%Average
Monounsaturated Fat1.2 g
Polyunsaturated Fat0.9 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash1.9 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 391 Calories from Fat 111

% Daily Value *

Total Fat 12.3 g 18.9%

Saturated Fat 4.2 g 21%

Trans Fat

Cholesterol 0 mg

Sodium 19.2 mg 0.8%

Total Carbohydrates 71.2 g 23.7%

Dietary Fiber 24.5 g98%

Sugars 4.8 g

Protein 11.4 g 22.8%

Vitamin A 0.1% Vitamin C 41.7%

Calcium 87.4% Iron 94.4%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/quinoa-winter-salad-103110 Embed Table:

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