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Red Quinoa Salad - Recipe and Nutrition Facts
86

Red Quinoa Salad Recipe

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.

Calorie Breakdown

 Calories from Protein11%
 Calories from Fat30%
 Calories from Carbs60%

Why this is good for you

  • High in Vitamin A
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very low in Cholesterol
  • Low in Saturated Fat
  • High in Iron

Why this is bad for you

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1015 IU20.3%
Vitamin C38.1 mg63.5%
Vitamin D0 IU
Vitamin E0.72 mg2.4%
Thiamin0.03 mg2%
Riboflavin1.2 mg73.3%
Niacin1.1 mg5.6%
Vitamin B60.07 mg3.4%
Folate17.6 mcg4.4%
Vitamin B120.08 mcg1.4%
Pantothenic Acid0.12 mg1.2%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium25 mg2.5%
Iron3.9 mg21.6%
Magnesium9.2 mg2.3%
Phosphorus366 mg36.6%
Potassium177 mg5.1%
Sodium165.1 mg6.9%
Zinc0.21 mg1.4%
Copper0.09 mg4.4%
Manganese0.15 mg7.7%
Selenium1.2 mcg1.7%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate32.1 g10.7%
Dietary Fiber3.7 g14.8%
Sugars4.5 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein5.8 g11.6%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.1 g10.9%
Saturated Fat0.8 g4%
Monounsaturated Fat3.5 g
Polyunsaturated Fat0.5 g

Popular Questions Asked

Nutrition Facts

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

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=2232439 Embed Table:

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