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Nutritional Facts: Wild Rice Quinoa Garden Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  3 cups (711g)
water
1/2 cup (80g)
wild rice
1 cup (170g)
quinoa
1/2 cup (50g)
green onions
1/2 cup (75g)
red bell peppers
1/2 cup (52g)
cucumbers
2 tablespoons (27g)
olive oil
2 tablespoons (32g)
balsamic vinegar
1 teaspoon (5g)
Dijon mustard
1/2 teaspoon (3g)
salt
1/2 teaspoon (1g)
dried thyme
1/4 teaspoon (0g)
dried rosemary
1 1/4 teaspoons (3g)
fresh ground black pepper
2 (6g)
garlic cloves
Total 1 serving
Alanine n/a 0.7 1.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 2 0
Alcohol (g) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a 0.9 1.9 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 3 0
Ash (g) 0.7 1.2 4.0 0.4 0.4 0.2 0.0 0.1 0.2 3.0 0.1 0.0 0.1 0.1 11 1
Aspartic acid n/a 1.1 1.9 0.1 0.2 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 3 0
Caffeine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Calcium (mg) 21.3 16.8 79.9 36.0 5.2 8.3 0.3 8.6 2.9 0.7 13.2 3.5 12.7 10.9 220 18
Calories 0.0 285.6 625.6 16.0 23.1 7.8 238.7 28.2 3.4 0.0 1.9 0.9 7.2 8.9 1,247 104
Calories (kj) 0.0 1,195.2 2,616.3 67.5 96.1 33.8 998.7 118.1 13.9 0.0 8.1 3.8 30.2 37.4 5,219 435
Carbohydrates (g) 0.0 59.9 109.1 3.7 4.5 1.9 0.0 5.4 0.3 0.0 0.4 0.2 1.8 2.0 189 16
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.1 0.4 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Cystine n/a 0.1 0.3 n/a 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 1 0
Dietary Fiber (g) 0.0 5.0 11.9 1.3 1.6 0.3 0.0 n/a 0.2 0.0 0.3 0.1 0.7 0.1 21 2
Folate (mcg) 0.0 76.0 312.8 32.0 34.3 3.6 0.0 n/a 0.4 0.0 1.9 0.8 0.5 0.2 462 39
Folate, DFE (mcg) 0.0 76.0 312.8 32.0 34.3 3.6 0.0 n/a 0.4 0.0 1.9 0.8 0.5 0.2 462 39
Folate, food (mcg) 0.0 76.0 312.8 32.0 34.3 3.6 0.0 n/a 0.4 0.0 1.9 0.8 0.5 0.2 462 39
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a n/a 1.7 0.5 n/a 2.4 0.0 n/a n/a n/a 0.0 n/a 5 0
Galactose n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 1.4 0.4 n/a 2.4 0.0 n/a n/a n/a 0.0 n/a 4 0
Glutamic acid n/a 2.1 3.2 0.2 0.2 0.1 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 6 0
Glycine n/a 0.5 1.2 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 2 0
Histidine n/a 0.3 0.7 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 0.0 1.6 7.8 0.7 0.3 0.1 0.2 0.2 0.1 0.0 0.9 0.1 0.3 0.1 12 1
Isoleucine n/a 0.5 0.9 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 1 0
Lactose n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Leucine n/a 0.8 1.4 0.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 2 0
Lysine n/a 0.5 1.3 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 2 0
Magnesium (mg) 7.1 141.6 334.9 10.0 8.9 6.8 0.0 3.8 2.5 0.0 1.5 0.6 4.9 1.5 524 44
Maltose n/a n/a n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Manganese (mg) 0.0 1.1 3.5 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.4 0.1 5 0
Methionine n/a 0.4 0.5 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 1 0
Monounsaturated Fat (g) 0.0 0.1 2.7 0.0 0.0 0.0 19.7 n/a 0.1 0.0 0.0 0.0 0.0 0.0 23 2
Niacin (mg) 0.0 5.4 2.6 0.3 0.7 0.1 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 9 1
Pantothenic acid (mg) 0.0 0.9 1.3 0.0 0.2 0.1 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 3 0
Phenylalanine n/a 0.6 1.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 2 0
Phosphorus (mg) 0.0 346.4 776.9 18.5 19.4 12.5 0.0 6.1 5.3 0.0 1.4 0.2 4.5 9.2 1,200 100
Phytosterols n/a n/a n/a n/a n/a 7.3 59.7 n/a n/a 0.0 1.1 0.2 2.6 n/a 71 6
Polyunsaturated Fat (g) 0.0 0.5 5.6 0.0 0.1 0.0 2.8 n/a 0.0 0.0 0.0 0.0 0.0 0.0 9 1
Potassium (mg) 7.1 341.6 957.1 138.0 157.2 76.4 0.3 35.8 6.9 0.2 5.7 2.6 38.2 24.1 1,791 149
Proline n/a 0.4 1.3 0.1 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 2 0
Protein (g) 0.0 11.8 24.0 0.9 0.7 0.3 0.0 0.2 0.2 0.0 0.1 0.0 0.3 0.4 39 3
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.0 0.2 0.5 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.0 0.1 1.2 0.0 0.0 0.0 3.7 0.0 0.0 0.0 0.0 0.0 0.0 0.0 5 0
Selenium (mcg) 0.0 2.2 14.5 0.3 0.1 0.2 0.0 n/a 1.6 0.0 0.0 0.0 0.1 0.9 20 2
Serine n/a 0.6 1.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 2 0
Sodium (mg) 21.3 5.6 8.5 8.0 3.0 1.0 0.5 7.4 56.8 1,162.7 0.4 0.1 0.6 1.0 1,277 106
Starch n/a n/a 88.8 n/a 0.0 0.4 n/a n/a 0.0 n/a n/a n/a n/a n/a 89 7
Sucrose n/a 0.5 n/a n/a 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 1 0
Sugar (g) 0.0 2.0 n/a 1.2 3.1 0.9 0.0 4.8 0.0 0.0 0.0 n/a 0.0 0.1 12 1
Theobromine (mg) 0.0 0.0 n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.6 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Threonine n/a 0.4 0.7 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 1 0
Tocopherol, alpha (mg) 0.0 0.7 4.1 0.3 1.2 0.0 3.9 n/a 0.0 0.0 0.1 n/a 0.0 0.0 10 1
Tocopherol, beta n/a n/a 0.1 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.6 n/a 0.0 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 n/a 1 0
Tocopherol, gamma n/a n/a 7.7 n/a 0.1 0.0 0.2 n/a 0.1 n/a n/a n/a 0.2 n/a 8 1
Total Fat (g) 0.0 0.9 10.3 0.1 0.2 0.1 27.0 0.0 0.2 0.0 0.1 0.0 0.1 0.0 39 3
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 0 0
Tryptophan n/a 0.1 0.3 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 0 0
Tyrosine n/a 0.5 0.5 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 1 0
Valine n/a 0.7 1.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0.0 0.0 2 0
Vitamin A, IU (IU) 0.0 15.2 23.8 498.5 2,332.6 54.6 0.0 0.0 3.6 0.0 26.6 8.6 15.7 0.5 2,980 248
Vitamin A, RAE (mcg) 0.0 0.8 1.7 25.0 117.0 2.6 0.0 0.0 0.2 0.0 1.3 0.4 0.8 0.0 150 12
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.3 0.8 0.0 0.2 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.1 2 0
Vitamin C (mg) 0.0 0.0 n/a 9.4 95.1 1.5 0.0 0.0 0.1 0.0 0.4 0.2 0.0 1.9 108 9
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 710.3 6.2 22.6 44.9 68.7 49.5 0.0 24.5 4.1 0.0 0.1 0.0 0.4 3.5 935 78
Zinc (mg) 0.0 4.8 5.3 0.2 0.2 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 11 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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