Quinoa Salad Calories & Macros: Protein, Carbs, Fat per 100 g
128 kcal per 100 g · Nutri-Score A
Serving (serving, 250 g) — 320 kcal · P/F/C 4.5/6/14 g
sugar: low saturated fat: low salt: medium fiber: low
Quinoa salad mixes a complete-protein seed with vegetables and dressing — filling, fiber-rich and easy to make ahead.
Quinoa Salad macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 250 g |
|---|---|---|
| Calories | 128 kcal | 320 kcal |
| Protein | 4.5 g | 11 g |
| Fat | 6 g | 15 g |
| incl. saturated | 0.8 g | 2 g |
| Carbohydrates | 14 g | 35 g |
| incl. sugars | 2 g | 5 g |
| Fiber | 2.5 g | 6.3 g |
| Salt | 0.5 g | 1.3 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 14%fat 42%carbs 44%
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Quinoa Salad: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, fat level, oil in the pan. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Tuna salad | 108 | 9 / 6.5 / 3.5 |
| Rocket, cherry tomato and parmesan salad | 110 | 5 / 8.5 / 3 |
| Crispy aubergine salad | 112 | 1.3 / 7.1 / 11 |
| Roast beef salad | 114 | 12 / 5.8 / 3 |
| Shrimp and avocado salad | 115 | 8.1 / 8.1 / 1.6 |
| King crab and avocado salad | 126 | 8.2 / 9.3 / 1.3 |
| Quinoa salad | 128 | 4.5 / 6 / 14 |
| Bean and crouton salad | 190 | 7 / 12 / 15 |
Quinoa Salad: nutrition highlights
A serving (serving, 250 g) provides 11 g of protein — about 20% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 6.3 g of fiber per serving — roughly 25% of the 25 g a day most adults fall short of.
On the open Nutri-Score algorithm, quinoa salad gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 250 g) is 320 kcal — roughly 1 h 44 min of easy walking or 40 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Quinoa Salad
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Salad with lentils — 410 g, 320 kcal: −0.8 g salt, +6.9 g fibre.
- Salad with chickpeas — 340 g, 316 kcal: −1.3 g salt, +4.3 g fibre.
- Salad with beans — 410 g, 324 kcal: −1.3 g salt, +4.8 g fibre.
- Salad with venison — 350 g, 319 kcal: −0.9 g salt, +23 g protein.
Quinoa Salad vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chili con Carne | 111 | 8 / 5 / 7 |
| Greek Salad | 115 | 4 / 9 / 4 |
| Quinoa Salad | 128 | 4.5 / 6 / 14 |
| Fried Rice | 164 | 4.5 / 6 / 23 |
| Spaghetti Bolognese | 165 | 8 / 6 / 19 |
| Chicken Curry | 165 | 14 / 9.5 / 6 |
| Pad Thai | 169 | 7.5 / 7 / 19 |
FAQ
How many calories are in 100 g of quinoa salad?
100 g of quinoa salad has 128 calories, with 4.5 g protein, 6 g fat and 14 g carbohydrates (2.5 g fiber).
How many calories are in a serving of quinoa salad?
A serving (serving, 250 g) has 320 calories: 11 g protein, 15 g fat and 35 g carbs.
What are the macros of quinoa salad?
Per 100 g: 4.5 g protein, 14 g carbs and 6 g fat. By calories that's about 14% protein, 44% carbs and 42% fat.
How long do you have to walk to burn a serving of quinoa salad?
About 1 h 44 min of easy walking or 40 min of cycling for a 70 kg (154 lb) person — that's the 320 calories in one serving (serving, 250 g).
How do the calories in quinoa salad change with the type and cooking method?
Per 100 g it ranges from 108 kcal (tuna salad) to 190 kcal (bean and crouton salad); quinoa salad itself has 128 kcal.