Nutritional Facts: Greek Quinoa Salad With Avocados!

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 (237g)
water
1/2 cup (85g)
quinoa
1/3 cup (50g)
feta cheese
2 medium (246g)
tomatoes
2 (402g)
avocados
1/2 cup (15g)
fresh spinach
1/3 cup (53g)
red onions
2 tablespoons (31g)
lemon juice
2 tablespoons (27g)
olive oil
1/2 teaspoon (3g)
salt
Total 1 serving
Alanine n/a 0.5 0.3 0.1 0.4 0.0 0.0 n/a 0.0 0.0 1 0
Alcohol (g) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a 0.9 0.2 0.1 0.4 0.0 0.1 n/a 0.0 0.0 2 0
Ash (g) 0.2 2.0 2.6 1.2 6.4 0.3 0.2 0.1 0.0 3.0 16 4
Aspartic acid n/a 1.0 0.4 0.3 0.9 0.0 0.0 n/a 0.0 0.0 3 1
Beta-sitosterol n/a n/a n/a n/a 305.5 n/a n/a n/a n/a n/a 306 76
Caffeine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 7.1 40.0 246.3 24.6 48.2 14.9 12.3 1.8 0.3 0.7 396 99
Calories 0.0 312.8 131.9 44.3 643.2 3.5 21.3 6.7 238.7 0.0 1,402 351
Calories (kj) 0.0 1,308.2 550.9 182.0 2,693.4 14.6 88.4 27.8 998.7 0.0 5,864 1,466
Campesterol n/a n/a n/a n/a 20.1 n/a n/a n/a n/a n/a 20 5
Carbohydrates (g) 0.0 54.5 2.0 9.6 34.3 0.5 5.0 2.1 0.0 0.0 108 27
Cholesterol (mg) 0.0 0.0 44.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 44 11
Copper (mg) 0.0 0.5 0.0 0.1 0.8 0.0 0.0 0.0 0.0 0.0 1 0
Cystine n/a 0.2 0.0 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0 0
Dietary Fiber (g) 0.0 6.0 0.0 3.0 26.9 0.3 0.9 0.1 0.0 0.0 37 9
Folate (mcg) 0.0 156.4 16.0 36.9 325.6 29.1 10.1 6.1 0.0 0.0 580 145
Folate, DFE (mcg) 0.0 156.4 16.0 36.9 325.6 29.1 10.1 6.1 0.0 0.0 580 145
Folate, food (mcg) 0.0 156.4 16.0 36.9 325.6 29.1 10.1 6.1 0.0 0.0 580 145
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
Fructose n/a n/a n/a 3.4 0.5 0.0 0.7 0.3 n/a n/a 5 1
Galactose n/a n/a n/a 0.0 0.4 0.0 0.0 0.0 n/a n/a 0 0
Glucose (dextrose) n/a n/a n/a 3.1 1.5 0.0 1.0 0.3 n/a n/a 6 1
Glutamic acid n/a 1.6 1.2 1.1 1.2 0.1 0.1 n/a 0.0 0.0 5 1
Glycine n/a 0.6 0.0 0.0 0.4 0.0 0.0 n/a 0.0 0.0 1 0
Histidine n/a 0.3 0.2 0.0 0.2 0.0 0.0 n/a 0.0 0.0 1 0
Iron (mg) 0.0 3.9 0.3 0.7 2.2 0.4 0.1 0.0 0.2 0.0 8 2
Isoleucine n/a 0.4 0.4 0.0 0.3 0.0 0.0 n/a 0.0 0.0 1 0
Lactose n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Leucine n/a 0.7 0.7 0.1 0.6 0.0 0.0 n/a 0.0 0.0 2 1
Lysine n/a 0.7 0.6 0.1 0.5 0.0 0.0 n/a 0.0 0.0 2 0
Magnesium (mg) 2.4 167.5 9.5 27.1 116.6 11.9 5.3 1.8 0.0 0.0 342 85
Maltose n/a n/a n/a 0.0 0.0 0.0 0.0 0.0 n/a n/a 0 0
Manganese (mg) 0.0 1.7 0.0 0.3 0.6 0.1 0.1 0.0 0.0 0.0 3 1
Methionine n/a 0.3 0.2 0.0 0.2 0.0 0.0 n/a 0.0 0.0 1 0
Monounsaturated Fat (g) 0.0 1.4 2.3 0.1 39.4 0.0 0.0 0.0 19.7 0.0 63 16
Niacin (mg) 0.0 1.3 0.5 1.5 7.0 0.1 0.1 0.0 0.0 0.0 10 3
Pantothenic acid (mg) 0.0 0.7 0.5 0.2 5.6 0.0 0.1 0.0 0.0 0.0 7 2
Phenylalanine n/a 0.5 0.3 0.1 0.4 0.0 0.0 n/a 0.0 0.0 1 0
Phosphorus (mg) 0.0 388.5 168.3 59.0 209.0 7.4 15.5 2.4 0.0 0.0 850 213
Phytosterols n/a n/a n/a 17.2 n/a 1.4 8.0 n/a 59.7 0.0 86 22
Polyunsaturated Fat (g) 0.0 2.8 0.3 0.2 7.3 0.0 0.0 0.0 2.8 0.0 13 3
Potassium (mg) 2.4 478.6 31.0 583.0 1,949.7 83.7 77.8 31.4 0.3 0.2 3,238 810
Proline n/a 0.7 0.7 0.0 0.4 0.0 0.0 n/a 0.0 0.0 2 0
Protein (g) 0.0 12.0 7.1 2.2 8.0 0.4 0.6 0.1 0.0 0.0 30 8
Retinol (mcg) 0.0 0.0 62.4 0.0 0.0 0.0 0.0 0.0 0.0 0.0 62 16
Riboflavin (mg) 0.0 0.3 0.4 0.0 0.5 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 0.0 0.6 7.5 0.1 8.5 0.0 0.0 0.0 3.7 0.0 20 5
Selenium (mcg) 0.0 7.2 7.5 0.0 1.6 0.2 0.3 0.0 0.0 0.0 17 4
Serine n/a 0.5 0.6 0.1 0.5 0.0 0.0 n/a 0.0 0.0 2 0
Sodium (mg) 7.1 4.3 557.4 12.3 28.1 11.9 2.1 0.3 0.5 1,162.7 1,787 447
Starch n/a 44.4 n/a 0.0 0.4 n/a 0.0 0.0 n/a n/a 45 11
Stigmasterol n/a n/a n/a n/a 8.0 n/a n/a n/a n/a n/a 8 2
Sucrose n/a n/a n/a 0.0 0.2 0.0 0.5 0.1 n/a n/a 1 0
Sugar (g) 0.0 n/a 2.0 6.5 2.7 0.1 2.3 0.8 0.0 0.0 14 4
Theobromine (mg) 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.3 0.1 0.1 0.3 0.0 0.0 0.0 0.0 0.0 1 0
Threonine n/a 0.4 0.3 0.1 0.3 0.0 0.0 n/a 0.0 0.0 1 0
Tocopherol, alpha (mg) 0.0 2.1 0.1 1.3 8.3 0.3 0.0 0.0 3.9 0.0 16 4
Tocopherol, beta n/a 0.1 n/a 0.0 0.2 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, delta n/a 0.3 n/a 0.0 0.1 0.0 0.0 n/a 0.0 n/a 0 0
Tocopherol, gamma n/a 3.9 n/a 0.3 1.3 0.0 0.0 n/a 0.2 n/a 6 1
Total Fat (g) 0.0 5.2 10.6 0.5 58.9 0.1 0.1 0.1 27.0 0.0 102 26
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan n/a 0.1 0.1 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0 0
Tyrosine n/a 0.2 0.3 0.0 0.2 0.0 0.0 n/a 0.0 0.0 1 0
Valine n/a 0.5 0.5 0.0 0.4 0.0 0.0 n/a 0.0 0.0 2 0
Vitamin A, IU (IU) 0.0 11.9 210.8 2,049.2 586.9 1,406.6 1.1 1.8 0.0 0.0 4,268 1,067
Vitamin A, RAE (mcg) 0.0 0.9 62.4 103.3 28.1 70.4 0.0 0.0 0.0 0.0 265 66
Vitamin B-12 (mcg) 0.0 0.0 0.8 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin B-6 (mg) 0.0 0.4 0.2 0.2 1.0 0.0 0.1 0.0 0.0 0.0 2 0
Vitamin C (mg) 0.0 n/a 0.0 33.7 40.2 4.2 3.9 11.8 0.0 0.0 94 23
Vitamin D (IU) 0.0 0.0 8.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 8 2
Water (g) 236.8 11.3 27.6 232.5 294.4 13.7 47.5 28.2 0.0 0.0 892 223
Zinc (mg) 0.0 2.6 1.4 0.4 2.6 0.1 0.1 0.0 0.0 0.0 7 2

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