Red Quinoa Salad has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Iron, Vitamin A, Vitamin C and Riboflavin.
The food contains 32.1g of carbs. The carbohydrate profile of the the food reveals it is average 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. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 5.8 gms of protein, it is average 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 low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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 3.89 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 an average density of Sodium, thus making it suitable for a low-sodium diet.
Ideally consumed as a Side Dish.
Based on the composite nutritive standing Red Quinoa Salad has been given a composite ranking of 86, and on a regular basis.
Calories from Protein | 11% | |
Calories from Fat | 30% | |
Calories from Carbs | 60% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1015 IU | 20.3% | ||
Vitamin C | 38.1 mg | 63.5% | ||
Vitamin D | 0 IU | |||
Vitamin E | 0.72 mg | 2.4% | ||
Thiamin | 0.03 mg | 2% | ||
Riboflavin | 1.2 mg | 73.3% | ||
Niacin | 1.1 mg | 5.6% | ||
Vitamin B6 | 0.07 mg | 3.4% | ||
Folate | 17.6 mcg | 4.4% | ||
Vitamin B12 | 0.08 mcg | 1.4% | ||
Pantothenic Acid | 0.12 mg | 1.2% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 25 mg | 2.5% | ||
Iron | 3.9 mg | 21.6% | ||
Magnesium | 9.2 mg | 2.3% | ||
Phosphorus | 366 mg | 36.6% | ||
Potassium | 177 mg | 5.1% | ||
Sodium | 165.1 mg | 6.9% | ||
Zinc | 0.21 mg | 1.4% | ||
Copper | 0.09 mg | 4.4% | ||
Manganese | 0.15 mg | 7.7% | ||
Selenium | 1.2 mcg | 1.7% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 32.1 g | 10.7% | ||
Dietary Fiber | 3.7 g | 14.8% | ||
Sugars | 4.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 5.8 g | 11.6% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 7.1 g | 10.9% | ||
Saturated Fat | 0.8 g | 4% | ||
Monounsaturated Fat | 3.5 g | |||
Polyunsaturated Fat | 0.5 g |
Serving size
Amount Per Serving
Calories 210 Calories from Fat 0
% Daily Value *
Total Fat 7.1 g 10.9%
Saturated Fat 0.8 g 4%
Trans Fat
Cholesterol 0.8 mg 0.27%
Sodium 165.1 mg 6.9%
Total Carbohydrates 32.1 g 10.7%
Dietary Fiber 3.7 g14.8%
Sugars 4.5 g
Protein 5.8 g 11.6%
Vitamin A 20.3% Vitamin C 63.5%
Calcium 2.5% Iron 21.6%
*Based on a 2000 Calorie diet
Per Serving | Calories 276
Protein 9.3 g | Carbs 34.5 g | Fat 11.7 g
Per Serving | Calories 214
Protein 6.6 g | Carbs 37.7 g | Fat 4.8 g
Per Serving | Calories 328
Protein 7.6 g | Carbs 42 g | Fat 16 g
Per Serving | Calories 486
Protein 16.4 g | Carbs 88.2 g | Fat 7.6 g
Per Serving | Calories 287
Protein 13.7 g | Carbs 15.4 g | Fat 21.6 g
Per Serving | Calories 261
Protein 6 g | Carbs 47.2 g | Fat 7.4 g
Per Serving | Calories 288
Protein 9.6 g | Carbs 55 g | Fat 5.9 g
Per Serving | Calories 105
Protein 4.9 g | Carbs 21.9 g | Fat 0.9 g