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Nutritional Facts: Quinoa Salad With Asparagus

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.

  500 ml (500g)
water
150 g (150g)
quinoa
1 to taste (0g)
olive oil flavored cooking spray
2 bunches (960g)
asparagus
1 large (164g)
red capsicums
75 g (75g)
feta
40 g (39g)
sunflower seeds
4 (80g)
shallots
2 tablespoons (8g)
parsley
1 1/2 tablespoons (23g)
lemon juice
2 teaspoons (14g)
honey
2 teaspoons (9g)
olive oil
1 teaspoon (2g)
sweet paprika
100 g (100g)
baby rocket
Total 1 serving
Alanine n/a 0.9 n/a 1.2 0.0 0.5 0.4 0.1 0.0 n/a 0.0 0.0 0.0 n/a 3 1
Alcohol (g) 0.0 n/a 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 1.6 n/a 1.0 0.1 0.4 0.9 0.1 0.0 n/a 0.0 0.0 0.0 n/a 4 1
Ash (g) 0.5 3.6 n/a 6.0 0.8 3.9 1.2 0.6 0.2 0.0 0.0 0.0 0.2 1.4 18 5
Aspartic acid n/a 1.7 n/a 5.3 0.5 0.6 1.0 0.2 0.0 n/a 0.0 0.0 0.1 n/a 9 2
Caffeine (mg) 0.0 n/a 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
Calcium (mg) 15.0 70.5 n/a 220.8 11.5 370.4 30.3 29.6 10.5 1.4 0.8 0.1 5.3 160.0 926 232
Calories 0.0 552.0 n/a 211.2 50.8 198.3 227.1 57.6 2.7 5.0 42.1 79.6 6.5 25.0 1,458 364
Calories (kj) 0.0 2,308.4 n/a 902.4 211.6 828.7 950.8 241.6 11.5 20.8 176.3 332.9 27.2 105.0 6,117 1,529
Carbohydrates (g) 0.0 96.2 n/a 39.5 9.9 3.1 7.8 13.4 0.5 1.6 11.4 0.0 1.2 3.7 188 47
Cholesterol (mg) 0.0 0.0 n/a 0.0 0.0 66.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 67 17
Copper (mg) 0.0 0.9 n/a 1.6 0.0 0.0 0.7 0.1 0.0 0.0 0.0 0.0 0.0 0.1 3 1
Cystine n/a 0.3 n/a 0.3 0.0 0.1 0.2 n/a 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Dietary Fiber (g) 0.0 10.5 n/a 19.2 3.4 0.0 3.3 n/a 0.3 0.1 0.0 0.0 0.8 1.6 39 10
Folate (mcg) 0.0 276.0 n/a 1,430.4 75.4 24.0 88.3 27.2 11.6 4.6 0.3 0.0 1.1 97.0 2,036 509
Folate, DFE (mcg) 0.0 276.0 n/a 1,430.4 75.4 24.0 88.3 27.2 11.6 4.6 0.3 0.0 1.1 97.0 2,036 509
Folate, food (mcg) 0.0 276.0 n/a 1,430.4 75.4 24.0 88.3 27.2 11.6 4.6 0.3 0.0 1.1 97.0 2,036 509
Folic acid (mcg) 0.0 0.0 n/a 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 n/a n/a n/a 7.6 3.7 n/a n/a n/a n/a 0.3 5.7 n/a 0.2 n/a 17 4
Galactose n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.4 n/a 0.0 n/a 0 0
Glucose (dextrose) n/a n/a n/a 4.0 3.2 n/a n/a n/a n/a 0.2 5.0 n/a 0.1 n/a 12 3
Glutamic acid n/a 2.8 n/a 2.4 0.3 1.8 2.2 0.4 0.0 n/a 0.0 0.0 0.1 n/a 10 3
Glycine n/a 1.0 n/a 1.0 0.0 0.1 0.6 0.1 0.0 n/a 0.0 0.0 0.0 n/a 3 1
Histidine n/a 0.6 n/a 0.5 0.0 0.3 0.2 0.0 0.0 n/a 0.0 0.0 0.0 n/a 2 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
Iron (mg) 0.0 6.9 n/a 8.7 0.7 0.5 2.0 1.0 0.5 0.0 0.1 0.1 0.5 1.5 22 6
Isoleucine n/a 0.8 n/a 0.8 0.0 0.6 0.4 0.1 0.0 n/a 0.0 0.0 0.0 n/a 3 1
Lactose n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.0 n/a 0 0
Leucine n/a 1.3 n/a 1.3 0.1 1.0 0.6 0.1 0.0 n/a 0.0 0.0 0.0 n/a 5 1
Lysine n/a 1.1 n/a 1.1 0.1 0.9 0.4 0.1 0.0 n/a 0.0 0.0 0.0 n/a 4 1
Magnesium (mg) 5.0 295.5 n/a 134.4 19.7 14.3 126.4 16.8 3.8 1.4 0.3 0.0 4.1 47.0 669 167
Maltose n/a n/a n/a 0.0 0.0 n/a n/a n/a n/a 0.0 0.2 n/a 0.0 n/a 0 0
Manganese (mg) 0.0 3.0 n/a 1.5 0.2 0.0 0.8 0.2 0.0 0.0 0.0 0.0 0.0 0.3 6 2
Methionine n/a 0.5 n/a 0.3 0.0 0.3 0.2 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 0.0 2.4 n/a 0.0 0.0 3.5 7.2 0.0 0.0 0.0 0.0 6.6 0.0 0.0 20 5
Niacin (mg) 0.0 2.3 n/a 10.4 1.6 0.7 3.2 0.2 0.1 0.0 0.0 0.0 0.2 0.3 19 5
Pantothenic acid (mg) 0.0 1.2 n/a 2.2 0.5 0.7 0.4 0.2 0.0 0.0 0.0 0.0 0.1 0.4 6 1
Phenylalanine n/a 0.9 n/a 0.8 0.1 0.5 0.5 0.1 0.0 n/a 0.0 0.0 0.0 n/a 3 1
Phosphorus (mg) 0.0 685.5 n/a 518.4 42.6 253.2 256.7 48.0 4.4 1.8 0.6 0.0 7.2 52.0 1,870 468
Phytosterols n/a n/a n/a n/a n/a n/a 207.7 4.0 0.4 n/a n/a 19.9 4.0 n/a 236 59
Polyunsaturated Fat (g) 0.0 4.9 n/a 1.0 0.1 0.4 9.0 0.0 0.0 0.0 0.0 0.9 0.2 0.3 17 4
Potassium (mg) 5.0 844.4 n/a 2,150.4 346.0 46.6 250.8 267.2 42.1 23.6 7.2 0.1 52.4 369.0 4,405 1,101
Proline n/a 1.2 n/a 0.7 0.0 1.0 0.5 0.1 0.0 n/a 0.0 0.0 0.1 n/a 4 1
Protein (g) 0.0 21.2 n/a 23.0 1.6 10.7 8.1 2.0 0.2 0.1 0.0 0.0 0.3 2.6 70 17
Retinol (mcg) 0.0 0.0 n/a 0.0 0.0 93.9 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 94 23
Riboflavin (mg) 0.0 0.5 n/a 1.3 0.1 0.6 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.1 3 1
Saturated Fat (g) 0.0 1.1 n/a 0.5 0.0 11.2 1.7 0.0 0.0 0.0 0.0 1.2 0.0 0.1 16 4
Selenium (mcg) 0.0 12.7 n/a 58.6 0.2 11.3 20.6 1.0 0.0 0.0 0.1 0.0 0.1 0.3 105 26
Serine n/a 0.9 n/a 1.1 0.1 0.9 0.4 0.1 0.0 n/a 0.0 0.0 0.0 n/a 3 1
Sodium (mg) 15.0 7.5 n/a 134.4 6.6 838.5 3.5 9.6 4.3 0.2 0.6 0.2 1.6 27.0 1,049 262
Starch n/a 78.3 n/a 0.0 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 78 20
Sucrose n/a n/a n/a 0.8 0.0 n/a 1.0 n/a n/a 0.1 0.1 n/a 0.0 n/a 2 0
Sugar (g) 0.0 n/a n/a 12.5 6.9 3.1 1.0 n/a 0.1 0.6 11.4 0.0 0.2 2.1 38 9
Theobromine (mg) 0.0 n/a 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
Thiamin (mg) 0.0 0.5 n/a 1.6 0.1 0.1 0.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 3 1
Threonine n/a 0.6 n/a 0.9 0.1 0.5 0.4 0.1 0.0 n/a 0.0 0.0 0.0 n/a 3 1
Tocopherol, alpha (mg) 0.0 3.7 n/a 14.4 2.6 0.1 13.7 n/a 0.1 0.0 0.0 1.3 0.7 0.4 37 9
Tocopherol, beta n/a 0.1 n/a 0.2 0.1 n/a 0.5 n/a 0.0 n/a n/a 0.0 0.0 n/a 1 0
Tocopherol, delta n/a 0.5 n/a 0.0 0.0 n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a 1 0
Tocopherol, gamma n/a 6.8 n/a 2.0 0.2 n/a 0.1 n/a 0.0 n/a n/a 0.1 0.1 n/a 9 2
Total Fat (g) 0.0 9.1 n/a 2.1 0.5 16.0 20.0 0.1 0.1 0.1 0.0 9.0 0.3 0.7 58 14
Trans-monoenoic Fat n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a 0 0
Tryptophan n/a 0.3 n/a 0.3 0.0 0.2 0.1 0.0 0.0 n/a 0.0 0.0 0.0 n/a 1 0
Tyrosine n/a 0.4 n/a 0.5 0.0 0.5 0.3 0.1 0.0 n/a 0.0 0.0 0.0 n/a 2 0
Valine n/a 0.9 n/a 1.2 0.1 0.8 0.5 0.1 0.0 n/a 0.0 0.0 0.0 n/a 4 1
Vitamin A, IU (IU) 0.0 21.0 n/a 9,657.6 5,134.8 317.1 19.4 952.0 640.2 1.4 0.0 0.0 1,132.8 2,373.0 20,249 5,062
Vitamin A, RAE (mcg) 0.0 1.5 n/a 480.0 257.5 93.9 1.2 48.0 32.0 0.0 0.0 0.0 56.6 119.0 1,090 272
Vitamin B-12 (mcg) 0.0 0.0 n/a 0.0 0.0 1.3 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Vitamin B-6 (mg) 0.0 0.7 n/a 0.8 0.5 0.3 0.5 0.3 0.0 0.0 0.0 0.0 0.0 0.1 3 1
Vitamin C (mg) 0.0 n/a n/a 73.9 209.4 0.0 0.5 6.4 10.1 8.9 0.1 0.0 0.0 15.0 324 81
Vitamin D (IU) 0.0 0.0 n/a 0.0 0.0 12.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 12 3
Water (g) 499.9 19.9 n/a 889.2 151.2 41.5 1.8 63.8 6.7 21.1 2.4 0.0 0.3 91.7 1,790 447
Zinc (mg) 0.0 4.6 n/a 5.8 0.4 2.2 1.9 0.3 0.1 0.0 0.0 0.0 0.1 0.5 16 4

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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