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Nutritional Facts: Mediterranean Quinoa 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.

  1 cup (170g)
quinoa
2 cups (474g)
water
4 tablespoons (60g)
orange juice
3 tablespoons (46g)
lemon juice
2 tablespoons (27g)
olive oil
1 tablespoon (16g)
balsamic vinegar
1 teaspoon (5g)
brown sugar
1/2 teaspoon (2g)
garlic powder
1 to taste (0g)
salt
1 to taste (0g)
fresh ground black pepper
1/2 cup (21g)
fresh basil leaves
1/3 cup (18g)
sun-dried tomatoes
2 (220g)
red onions
1 lb (454g)
cherry tomatoes
6 ounces (170g)
black olives
3/4 cup (101g)
pine nuts
Total 1 serving
Alanine (g) 1.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.1 0.0 0.1 0.1 0.7 2 1
Alcohol n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 1.9 n/a 0.0 n/a 0.0 n/a n/a 0.1 n/a n/a 0.0 0.1 0.2 0.1 0.1 2.4 5 1
Ash (g) 4.0 0.5 0.2 0.1 0.0 0.1 0.0 0.1 n/a n/a 0.3 2.3 0.8 2.3 3.8 2.6 17 4
Aspartic acid (g) 1.9 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.1 0.4 0.2 0.6 0.2 1.3 5 1
Caffeine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 79.9 14.2 6.5 2.7 0.3 4.3 3.8 1.2 n/a n/a 37.5 19.8 50.6 45.4 149.7 16.2 432 108
Calories 625.6 0.0 26.8 10.1 238.7 14.1 17.5 5.1 n/a n/a 4.9 46.4 88.0 81.7 195.6 681.4 2,036 509
Calories (kj) 2,616.3 0.0 111.9 41.6 998.7 59.0 73.1 21.5 n/a n/a 19.9 194.0 365.2 336.0 818.2 2,851.2 8,507 2,127
Carbohydrates (g) 109.1 0.0 6.2 3.2 0.0 2.7 4.5 1.1 n/a n/a 0.6 10.0 20.5 17.7 10.6 13.2 199 50
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Copper (mg) 1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.1 0.3 0.1 0.3 0.4 1.3 4 1
Cystine (g) 0.3 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.3 1 0
Dietary Fiber (g) 11.9 0.0 0.1 0.1 0.0 n/a 0.0 0.1 n/a n/a 0.3 2.2 3.7 5.4 5.4 3.7 33 8
Folate (mcg) 312.8 0.0 17.9 9.2 0.0 n/a 0.0 0.7 n/a n/a 14.4 12.2 41.8 68.1 0.0 34.4 512 128
Folate, DFE (mcg) 312.8 0.0 17.9 9.2 0.0 n/a 0.0 0.7 n/a n/a 14.4 12.2 41.8 68.1 0.0 34.4 512 128
Folate, food (mcg) 312.8 0.0 17.9 9.2 0.0 n/a 0.0 0.7 n/a n/a 14.4 12.2 41.8 68.1 0.0 34.4 512 128
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Fructose n/a n/a n/a 0.5 n/a 1.2 0.1 0.0 n/a n/a 0.0 n/a 2.8 6.2 n/a 0.1 11 3
Galactose n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 n/a 0.0 0.0 n/a 0.0 0 0
Glucose (dextrose) n/a n/a n/a 0.5 n/a 1.2 0.1 0.0 n/a n/a 0.0 n/a 4.3 5.7 n/a 0.1 12 3
Glutamic acid (g) 3.2 n/a 0.0 n/a 0.0 n/a n/a 0.1 n/a n/a 0.1 0.9 0.6 2.0 0.2 3.0 10 2
Glycine (g) 1.2 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.1 0.1 0.1 0.1 0.7 2 1
Histidine (g) 0.7 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 0.0 0.3 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 7.8 0.0 0.1 0.0 0.2 0.1 0.0 0.1 n/a n/a 0.7 1.6 0.5 1.2 5.6 5.6 24 6
Isoleucine (g) 0.9 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.1 0.0 0.1 0.1 0.5 2 0
Lactose n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Leucine (g) 1.4 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.1 0.1 0.1 0.1 1.0 3 1
Lysine (g) 1.3 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.1 0.1 0.1 0.1 0.5 2 1
Magnesium (mg) 334.9 4.7 6.5 2.7 0.0 1.9 0.4 1.2 n/a n/a 13.6 34.9 22.0 49.9 6.8 254.1 734 183
Maltose n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 n/a 0.0 0.0 n/a 0.0 0 0
Manganese (mg) 3.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.3 0.3 0.5 0.0 8.9 14 3
Methionine (g) 0.5 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.3 1 0
Monounsaturated Fat (g) 2.7 0.0 0.0 0.0 19.7 n/a 0.0 0.0 n/a n/a 0.0 0.1 0.0 0.1 13.4 19.0 55 14
Niacin (mg) 2.6 0.0 0.2 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.2 1.6 0.3 2.7 0.1 4.4 12 3
Pantothenic acid (mg) 1.3 0.0 0.1 0.1 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.4 0.3 0.4 0.0 0.3 3 1
Phenylalanine (g) 1.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.1 0.1 0.1 0.0 0.5 2 0
Phosphorus (mg) 776.9 0.0 10.1 3.7 0.0 3.0 0.2 6.4 n/a n/a 11.9 64.0 63.8 109.0 5.1 582.2 1,636 409
Phytosterols n/a n/a n/a n/a 59.7 n/a n/a 0.1 n/a n/a n/a n/a 33.0 31.8 n/a 142.8 267 67
Polyunsaturated Fat (g) 5.6 0.0 0.0 0.0 2.8 n/a 0.0 0.0 n/a n/a 0.1 0.2 0.0 0.4 1.5 34.5 45 11
Potassium (mg) 957.1 4.7 119.0 47.1 0.3 17.9 6.1 18.5 n/a n/a 62.5 616.2 321.2 1,076.0 13.6 604.5 3,865 966
Proline (g) 1.3 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 0.1 0.7 2 1
Protein (g) 24.0 0.0 0.4 0.2 0.0 0.1 0.0 0.3 n/a n/a 0.7 2.5 2.4 4.0 1.4 13.9 50 12
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.5 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.1 0.1 0.1 0.0 0.2 1 0
Saturated Fat (g) 1.2 0.0 0.0 0.0 3.7 0.0 0.0 0.0 n/a n/a 0.0 0.1 0.1 0.1 2.4 5.0 13 3
Selenium (mcg) 14.5 0.0 0.1 0.0 0.0 n/a 0.1 0.4 n/a n/a 0.1 1.0 1.1 0.0 1.5 0.7 19 5
Serine (g) 1.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.1 0.0 0.1 0.1 0.8 2 1
Sodium (mg) 8.5 14.2 0.6 0.5 0.5 3.7 1.3 0.9 n/a n/a 0.8 376.7 8.8 22.7 1,250.3 2.0 1,692 423
Starch (g) 88.8 n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a 1.4 90 23
Sucrose n/a n/a n/a 0.2 n/a 0.0 4.3 0.0 n/a n/a 0.0 n/a 2.2 0.0 n/a 3.5 10 3
Sugar n/a 0.0 5.0 1.2 0.0 2.4 4.5 0.0 n/a n/a 0.1 6.8 9.3 11.9 0.0 3.6 45 11
Theobromine n/a 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.6 0.0 0.1 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.1 0.1 0.2 0.0 0.4 1 0
Threonine (g) 0.7 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.1 0.0 0.1 0.0 0.4 1 0
Tocopherol, alpha (mg) 4.1 0.0 0.0 0.1 3.9 n/a 0.0 0.0 n/a n/a 0.2 0.0 0.0 2.5 2.8 9.4 23 6
Tocopherol, beta (mg) 0.1 n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 0 0
Tocopherol, delta (mg) 0.6 n/a n/a n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.0 0.0 0.0 1 0
Tocopherol, gamma (mg) 7.7 n/a n/a n/a 0.2 n/a n/a 0.0 n/a n/a 0.0 n/a 0.0 0.5 0.0 11.3 20 5
Total Fat (g) 10.3 0.0 0.1 0.1 27.0 0.0 0.0 0.0 n/a n/a 0.1 0.5 0.2 0.9 18.2 69.2 127 32
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.3 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.0 n/a 0.1 0 0
Tyrosine (g) 0.5 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.0 0.0 0.1 0.0 0.5 1 0
Valine (g) 1.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 n/a n/a 0.0 0.1 0.0 0.1 0.1 0.7 2 1
Vitamin A, IU (IU) 23.8 0.0 119.0 2.7 0.0 0.0 0.0 0.0 n/a n/a 1,118.3 157.2 4.4 3,781.8 685.6 29.4 5,922 1,481
Vitamin A, RAE (mcg) 1.7 0.0 6.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 56.0 7.9 0.0 190.7 34.0 1.0 297 74
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.8 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.1 0.3 0.4 0.0 0.1 2 0
Vitamin C n/a 0.0 29.8 17.7 0.0 0.0 0.0 0.0 n/a n/a 3.8 7.0 16.3 62.2 1.5 0.8 139 35
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 22.6 473.5 52.6 42.2 0.0 12.2 0.1 0.1 n/a n/a 19.5 2.6 196.0 429.1 136.1 2.3 1,389 347
Zinc (mg) 5.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a n/a 0.2 0.4 0.4 0.8 0.4 6.5 14 3

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