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Nutritional Facts: Quinoa, Kale & Pomegranate 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.

  2 tablespoons (31g)
lemon juice
1 pinch (0g)
sugar
1 teaspoon (5g)
Dijon mustard
1 tablespoon (15g)
yoghurt
1/4 cup (54g)
olive oil
2 cups (340g)
quinoa
1/2 cup (59g)
walnuts
1 cup (67g)
kale
1/2 cup (30g)
fresh parsley leaves
2 (30g)
green onions
1 cup (174g)
pomegranate seeds
Total 1 serving
Alanine n/a n/a 0.0 0.0 0.0 2.0 0.4 0.1 0.1 0.0 n/a 3 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0 0
Arginine n/a n/a 0.0 0.0 0.0 3.7 1.3 0.1 0.0 0.0 n/a 5 1
Ash (g) 0.1 0.0 0.2 0.1 0.0 8.1 1.0 1.0 0.7 0.2 0.9 12 2
Aspartic acid n/a n/a 0.0 0.0 0.0 3.9 1.1 0.2 0.1 0.1 n/a 5 1
Beta-sitosterol n/a n/a n/a n/a n/a n/a 37.4 n/a n/a n/a 7.0 44 7
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Calcium (mg) 1.8 0.0 2.9 18.2 0.5 159.8 57.3 90.5 41.4 21.6 17.4 411 69
Calories 6.7 0.0 3.4 9.2 477.4 1,251.2 382.6 33.5 10.8 9.6 144.4 2,329 388
Calories (kj) 27.8 0.0 13.9 38.6 1,997.5 5,232.6 1,601.7 139.4 45.3 40.5 602.0 9,739 1,623
Campesterol n/a n/a n/a n/a n/a n/a 4.1 n/a n/a n/a 1.7 6 1
Carbohydrates (g) 2.1 0.0 0.3 0.7 0.0 218.1 8.0 6.7 1.9 2.2 32.5 273 45
Cholesterol (mg) 0.0 0.0 0.0 2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2 0
Copper (mg) 0.0 0.0 0.0 0.0 0.0 2.0 0.9 0.2 0.0 0.0 0.3 3 1
Cystine n/a n/a 0.0 0.0 0.0 0.7 0.1 0.0 0.0 n/a n/a 1 0
Dietary Fiber (g) 0.1 0.0 0.2 0.0 0.0 23.8 3.9 1.3 1.0 0.8 7.0 38 6
Folate (mcg) 6.1 0.0 0.4 1.1 0.0 625.6 57.3 19.4 45.6 19.2 66.1 841 140
Folate, DFE (mcg) 6.1 0.0 0.4 1.1 0.0 625.6 57.3 19.4 45.6 19.2 66.1 841 140
Folate, food (mcg) 6.1 0.0 0.4 1.1 0.0 625.6 57.3 19.4 45.6 19.2 66.1 841 140
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
Fructose (g) 0.3 0.0 0.0 n/a n/a n/a 0.1 n/a n/a n/a n/a 0 0
Galactose (g) 0.0 0.0 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Glucose (dextrose) (g) 0.3 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Glutamic acid n/a n/a 0.0 0.1 0.0 6.3 1.6 0.3 0.1 0.1 n/a 9 1
Glycine n/a n/a 0.0 0.0 0.0 2.4 0.5 0.1 0.0 0.0 n/a 3 1
Histidine n/a n/a 0.0 0.0 0.0 1.4 0.2 0.0 0.0 0.0 n/a 2 0
Hydroxyproline 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) 0.0 0.0 0.1 0.0 0.3 15.5 1.7 1.1 1.9 0.4 0.5 22 4
Isoleucine n/a n/a 0.0 0.0 0.0 1.7 0.4 0.1 0.0 0.0 n/a 2 0
Lactose (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Leucine n/a n/a 0.0 0.1 0.0 2.9 0.7 0.2 0.1 0.0 n/a 4 1
Lysine n/a n/a 0.0 0.0 0.0 2.6 0.2 0.1 0.1 0.0 n/a 3 1
Magnesium (mg) 1.8 0.0 2.5 1.8 0.0 669.8 92.4 22.8 15.0 6.0 20.9 833 139
Maltose (g) 0.0 0.0 0.0 n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Manganese (mg) 0.0 0.0 0.0 0.0 0.0 6.9 2.0 0.5 0.0 0.0 0.2 10 2
Methionine n/a n/a 0.0 0.0 0.0 1.1 0.1 0.0 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 0.0 0.0 0.1 0.1 39.4 5.5 5.2 0.0 0.1 0.0 0.2 51 8
Niacin (mg) 0.0 0.0 0.0 0.0 0.0 5.2 0.7 0.7 0.4 0.2 0.5 8 1
Pantothenic acid (mg) 0.0 0.0 0.0 0.1 0.0 2.6 0.3 0.1 0.1 0.0 0.7 4 1
Phenylalanine n/a n/a 0.0 0.0 0.0 2.0 0.4 0.1 0.0 0.0 n/a 3 0
Phosphorus (mg) 2.4 0.0 5.3 14.3 0.0 1,553.8 202.4 37.5 17.4 11.1 62.6 1,907 318
Phytosterols n/a n/a n/a n/a 119.3 n/a 42.1 n/a 1.5 n/a n/a 163 27
Polyunsaturated Fat (g) 0.0 0.0 0.0 0.0 5.7 11.2 27.6 0.2 0.0 0.0 0.1 45 7
Potassium (mg) 31.4 0.0 6.9 23.3 0.5 1,914.2 258.0 299.5 166.2 82.8 410.6 3,193 532
Proline n/a n/a 0.0 0.1 0.0 2.6 0.4 0.1 0.1 0.0 n/a 3 1
Protein (g) 0.1 0.0 0.2 0.5 0.0 48.0 8.9 2.2 0.9 0.5 2.9 64 11
Retinol (mcg) 0.0 0.0 0.0 4.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4 1
Riboflavin (mg) 0.0 0.0 0.0 0.0 0.0 1.1 0.1 0.1 0.0 0.0 0.1 1 0
Saturated Fat (g) 0.0 0.0 0.0 0.3 7.5 2.4 3.6 0.1 0.0 0.0 0.2 14 2
Selenium (mcg) 0.0 0.0 1.6 0.3 0.0 28.9 2.9 0.6 0.0 0.2 0.9 35 6
Serine n/a n/a 0.0 0.0 0.0 1.9 0.5 0.1 0.0 0.0 n/a 3 0
Sodium (mg) 0.3 0.0 56.8 6.9 1.1 17.0 1.2 28.8 16.8 4.8 5.2 139 23
Starch (g) 0.0 n/a 0.0 n/a n/a 177.5 0.0 n/a n/a n/a n/a 178 30
Stigmasterol n/a n/a n/a n/a n/a n/a 0.6 n/a n/a n/a 0.0 1 0
Sucrose (g) 0.1 0.0 0.0 n/a n/a n/a 1.4 n/a n/a n/a n/a 2 0
Sugar (g) 0.8 0.0 0.0 0.7 0.0 n/a 1.5 n/a 0.3 0.7 23.8 28 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 0.0 1.2 0.2 0.1 0.0 0.0 0.1 2 0
Threonine n/a n/a 0.0 0.0 0.0 1.4 0.3 0.1 0.0 0.0 n/a 2 0
Tocopherol, alpha (mg) 0.0 0.0 0.0 0.0 7.7 8.3 0.4 n/a 0.2 0.2 1.0 18 3
Tocopherol, beta n/a n/a 0.0 n/a 0.1 0.3 0.1 n/a 0.0 n/a n/a 0 0
Tocopherol, delta n/a n/a 0.0 n/a 0.0 1.2 1.1 n/a 0.0 n/a n/a 2 0
Tocopherol, gamma n/a n/a 0.1 n/a 0.4 15.5 12.2 n/a 0.2 n/a n/a 28 5
Total Fat (g) 0.1 0.0 0.2 0.5 54.0 20.6 38.1 0.5 0.2 0.1 2.0 116 19
Trans-monoenoic Fat (g) 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids (g) 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a n/a 0.0 0 0
Tryptophan n/a n/a 0.0 0.0 0.0 0.6 0.1 0.0 0.0 0.0 n/a 1 0
Tyrosine n/a n/a 0.0 0.0 0.0 0.9 0.2 0.1 0.0 0.0 n/a 1 0
Valine n/a n/a 0.0 0.0 0.0 2.0 0.4 0.1 0.1 0.0 n/a 3 0
Vitamin A, IU (IU) 1.8 0.0 3.6 14.9 0.0 47.6 11.7 10,301.9 2,527.2 299.1 0.0 13,208 2,201
Vitamin A, RAE (mcg) 0.0 0.0 0.2 4.1 0.0 3.4 0.6 515.2 126.3 15.0 0.0 665 111
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.0 0.0 0.0 0.0 0.0 1.7 0.3 0.2 0.0 0.0 0.1 2 0
Vitamin C (mg) 11.8 0.0 0.1 0.1 0.0 n/a 0.8 80.4 39.9 5.6 17.7 156 26
Vitamin D (IU) 0.0 0.0 0.0 0.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 28.2 0.0 4.1 13.2 0.0 45.2 2.4 56.6 26.3 26.9 135.6 338 56
Zinc (mg) 0.0 0.0 0.0 0.1 0.0 10.5 1.8 0.3 0.3 0.1 0.6 14 2

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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