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Nutritional Facts: Millet & Quinoa Mediterranean 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.

  1/2 cup (100g)
millet
1 cup (237g)
water
1/2 cup (85g)
quinoa
3/4 cup (178g)
water
1 (301g)
English cucumbers
1 (123g)
tomatoes
1 (119g)
sweet peppers
1/2 (55g)
red onions
1 (3g)
garlic cloves
200 g (200g)
feta cheese
10 ounces (284g)
white beans
1/4 teaspoon (0g)
cayenne pepper
2 teaspoons (2g)
dried dill
1/4 cup (34g)
pine nuts
1 (58g)
lemons
1 tablespoon (14g)
olive oil
1 to taste (0g)
fresh ground pepper
Total 1 serving
Alanine (g) 1.0 n/a 0.5 n/a 0.1 0.0 0.0 0.0 0.0 1.3 0.9 n/a n/a 0.2 n/a 0.0 n/a 4 1
Alcohol n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.4 n/a 0.9 n/a 0.1 0.0 0.0 0.1 0.0 0.9 1.3 n/a n/a 0.8 n/a 0.0 n/a 5 2
Ash (g) 3.3 0.2 2.0 0.2 1.1 0.6 0.6 0.2 0.0 10.4 3.3 0.0 0.3 0.9 0.2 0.0 n/a 23 8
Aspartic acid (g) 0.7 n/a 1.0 n/a 0.1 0.2 0.3 0.1 0.0 1.6 2.5 n/a n/a 0.4 n/a 0.0 n/a 7 2
Caffeine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 8.0 7.1 40.0 5.3 48.2 12.3 8.3 12.7 5.4 986.0 207.0 0.7 35.7 5.4 15.1 0.1 n/a 1,397 466
Calories 378.0 0.0 312.8 0.0 45.2 22.1 36.9 22.0 4.5 528.0 323.2 1.4 5.1 227.1 16.8 119.3 n/a 2,042 681
Calories (kj) 1,582.0 0.0 1,308.2 0.0 195.7 91.0 153.5 91.3 18.7 2,206.1 1,352.4 6.0 21.2 950.4 70.2 499.4 n/a 8,546 2,849
Carbohydrates (g) 72.9 0.0 54.5 0.0 10.9 4.8 7.2 5.1 1.0 8.2 60.1 0.3 1.1 4.4 5.4 0.0 n/a 236 79
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 178.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 178 59
Copper (mg) 0.8 0.0 0.5 0.0 0.1 0.1 0.0 0.0 0.0 0.1 0.7 0.0 0.0 0.4 0.0 0.0 n/a 3 1
Cystine (g) 0.2 n/a 0.2 n/a 0.0 0.0 0.0 0.0 0.0 0.2 0.2 n/a n/a 0.1 n/a 0.0 n/a 1 0
Dietary Fiber (g) 8.5 0.0 6.0 0.0 1.5 1.5 2.5 0.9 0.1 0.0 13.6 0.1 0.3 1.2 1.6 0.0 n/a 38 13
Folate (mcg) 85.0 0.0 156.4 0.0 21.1 18.5 54.7 10.5 0.1 64.0 184.3 0.5 n/a 11.5 6.4 0.0 n/a 613 204
Folate, DFE (mcg) 85.0 0.0 156.4 0.0 21.1 18.5 54.7 10.5 0.1 64.0 184.3 0.5 n/a 11.5 6.4 0.0 n/a 613 204
Folate, food (mcg) 85.0 0.0 156.4 0.0 21.1 18.5 54.7 10.5 0.1 64.0 184.3 0.5 n/a 11.5 6.4 0.0 n/a 613 204
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a n/a n/a 2.6 1.7 2.7 0.7 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 8 3
Galactose n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a n/a 2.3 1.5 2.3 1.1 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 7 2
Glutamic acid (g) 2.4 n/a 1.6 n/a 0.6 0.5 0.3 0.1 0.0 4.8 3.1 n/a n/a 1.0 n/a 0.0 n/a 14 5
Glycine (g) 0.3 n/a 0.6 n/a 0.1 0.0 0.0 0.0 0.0 0.2 0.8 n/a n/a 0.2 n/a 0.0 n/a 2 1
Histidine (g) 0.2 n/a 0.3 n/a 0.0 0.0 0.0 0.0 0.0 0.8 0.6 n/a n/a 0.1 n/a 0.0 n/a 2 1
Iron (mg) 3.0 0.0 3.9 0.0 0.8 0.3 0.5 0.1 0.1 1.3 8.5 0.0 1.0 1.9 0.3 0.1 n/a 22 7
Isoleucine (g) 0.5 n/a 0.4 n/a 0.1 0.0 0.0 0.0 0.0 1.6 0.9 n/a n/a 0.2 n/a 0.0 n/a 4 1
Lactose n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Leucine (g) 1.4 n/a 0.7 n/a 0.1 0.0 0.0 0.0 0.0 2.8 1.6 n/a n/a 0.3 n/a 0.0 n/a 7 2
Lysine (g) 0.2 n/a 0.7 n/a 0.1 0.0 0.0 0.0 0.0 2.4 1.4 n/a n/a 0.2 n/a 0.0 n/a 5 2
Magnesium (mg) 114.0 2.4 167.5 1.8 39.1 13.5 14.3 5.5 0.8 38.0 144.6 0.7 9.0 84.7 4.6 0.0 n/a 640 213
Maltose n/a n/a n/a n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Manganese (mg) 1.6 0.0 1.7 0.0 0.2 0.1 0.1 0.1 0.1 0.1 1.5 0.0 0.1 3.0 0.0 0.0 n/a 9 3
Methionine (g) 0.2 n/a 0.3 n/a 0.0 0.0 0.0 0.0 0.0 0.7 0.3 n/a n/a 0.1 n/a 0.0 n/a 2 1
Monounsaturated Fat (g) 0.8 0.0 1.4 0.0 0.0 0.0 0.0 0.0 0.0 9.2 0.1 0.0 n/a 6.3 0.0 9.8 n/a 28 9
Niacin (mg) 4.7 0.0 1.3 0.0 0.3 0.7 1.2 0.1 0.0 2.0 0.3 0.0 0.1 1.5 0.1 0.0 n/a 12 4
Pantothenic acid (mg) 0.8 0.0 0.7 0.0 0.8 0.1 0.4 0.1 0.0 1.9 0.5 n/a n/a 0.1 0.1 0.0 n/a 6 2
Phenylalanine (g) 0.6 n/a 0.5 n/a 0.1 0.0 0.1 0.0 0.0 1.4 1.1 n/a n/a 0.2 n/a 0.0 n/a 4 1
Phosphorus (mg) 285.0 0.0 388.5 0.0 72.2 29.5 30.9 16.0 4.6 674.0 258.0 1.3 10.9 194.1 9.3 0.0 n/a 1,974 658
Phytosterols n/a n/a n/a n/a 42.1 8.6 n/a 8.3 n/a n/a n/a 0.4 n/a 47.6 n/a 29.8 n/a 137 46
Polyunsaturated Fat (g) 2.1 0.0 2.8 0.0 0.1 0.1 0.1 0.0 0.0 1.2 0.4 0.0 n/a 11.5 0.1 1.4 n/a 20 7
Potassium (mg) 195.0 2.4 478.6 1.8 442.5 291.5 251.1 80.3 12.0 124.0 1,287.2 9.1 66.2 201.5 80.0 0.1 n/a 3,523 1,174
Proline (g) 0.9 n/a 0.7 n/a 0.0 0.0 0.0 0.0 0.0 2.8 0.9 n/a n/a 0.2 n/a 0.0 n/a 5 2
Protein (g) 11.0 0.0 12.0 0.0 2.0 1.1 1.2 0.6 0.2 28.4 20.6 0.1 0.4 4.6 0.6 0.0 n/a 83 28
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 250.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 250 83
Riboflavin (mg) 0.3 0.0 0.3 0.0 0.1 0.0 0.1 0.0 0.0 1.7 0.1 0.0 0.0 0.1 0.0 0.0 n/a 3 1
Saturated Fat (g) 0.7 0.0 0.6 0.0 0.1 0.0 0.0 0.0 0.0 29.9 0.2 0.0 0.0 1.7 0.0 1.9 n/a 35 12
Selenium (mcg) 2.7 0.0 7.2 0.0 0.9 0.0 0.1 0.3 0.4 30.0 4.5 0.0 n/a 0.2 0.2 0.0 n/a 47 16
Serine (g) 0.6 n/a 0.5 n/a 0.1 0.0 0.1 0.0 0.0 2.3 1.1 n/a n/a 0.3 n/a 0.0 n/a 5 2
Sodium (mg) 5.0 7.1 4.3 5.3 6.0 6.2 4.8 2.2 0.5 2,232.1 14.2 0.1 4.2 0.7 1.2 0.3 n/a 2,294 765
Starch n/a n/a 44.4 n/a 2.5 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.5 n/a n/a n/a 47 16
Sucrose n/a n/a n/a n/a 0.1 0.0 0.0 0.5 n/a n/a n/a n/a n/a 1.2 n/a n/a n/a 2 1
Sugar n/a 0.0 n/a 0.0 5.0 3.2 5.0 2.3 0.0 8.2 0.8 0.0 n/a 1.2 1.5 0.0 n/a 27 9
Theobromine n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.4 0.0 0.3 0.0 0.1 0.0 0.1 0.0 0.0 0.3 0.3 0.0 0.0 0.1 0.0 0.0 n/a 2 1
Threonine (g) 0.4 n/a 0.4 n/a 0.1 0.0 0.0 0.0 0.0 1.3 0.9 n/a n/a 0.1 n/a 0.0 n/a 3 1
Tocopherol, alpha (mg) 0.1 0.0 2.1 0.0 0.1 0.7 1.9 0.0 0.0 0.4 2.2 0.1 n/a 3.1 0.1 1.9 n/a 13 4
Tocopherol, beta n/a n/a 0.1 n/a 0.0 0.0 0.1 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a n/a 0.3 n/a 0.0 0.0 0.0 0.0 n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a n/a 3.9 n/a 0.1 0.1 0.2 0.0 n/a n/a n/a n/a n/a 3.8 n/a 0.1 n/a 8 3
Total Fat (g) 4.2 0.0 5.2 0.0 0.3 0.2 0.4 0.1 0.0 42.6 0.8 0.1 0.1 23.1 0.2 13.5 n/a 91 30
Tryptophan (g) 0.1 n/a 0.1 n/a 0.0 0.0 0.0 0.0 0.0 0.4 0.2 n/a n/a 0.0 n/a 0.0 n/a 1 0
Tyrosine (g) 0.3 n/a 0.2 n/a 0.0 0.0 0.0 0.0 0.0 1.3 0.6 n/a n/a 0.2 n/a 0.0 n/a 3 1
Valine (g) 0.6 n/a 0.5 n/a 0.1 0.0 0.0 0.0 0.0 2.1 1.1 n/a n/a 0.2 n/a 0.0 n/a 5 2
Vitamin A, IU (IU) 0.0 0.0 11.9 0.0 316.1 1,024.6 3,725.9 1.1 0.3 844.0 0.0 187.2 117.0 9.8 12.8 0.0 n/a 6,251 2,084
Vitamin A, RAE (mcg) 0.0 0.0 0.9 0.0 15.1 51.7 186.8 0.0 0.0 250.0 0.0 9.4 5.9 0.3 0.6 0.0 n/a 521 174
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3.4 0.0 0.0 0.0 0.0 0.0 0.0 n/a 3 1
Vitamin B-6 (mg) 0.4 0.0 0.4 0.0 0.1 0.1 0.3 0.1 0.0 0.8 0.2 0.0 0.0 0.0 0.0 0.0 n/a 3 1
Vitamin C (mg) 0.0 0.0 n/a 0.0 8.4 16.9 152.0 4.1 0.9 0.0 0.0 0.3 1.0 0.3 30.7 0.0 n/a 215 72
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 32.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 32 11
Water (g) 8.7 236.8 11.3 177.6 286.6 116.3 109.7 49.0 1.8 110.4 198.7 0.0 0.1 0.8 51.6 0.0 n/a 1,359 453
Zinc (mg) 1.7 0.0 2.6 0.0 0.6 0.2 0.3 0.1 0.0 5.8 3.2 0.0 0.1 2.2 0.0 0.0 n/a 17 6

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