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Quinoa salad
Good choiceĐĩa salad quinoa 180g ~220 kcal, xơ 5g, đạm 8g, natri 280mg.
Lời khuyên: Xin ít dầu, rau nhiều.
199 kcal per serving
Where the calories come from
- Protein3.86 g · 7%
- Carbohydrate17.57 g · 34%
- Fat13.63 g · 59%
Estimated, per 180 g serving.
Daily Value at a glance
% Daily Value is based on a 2,000 kcal reference diet. All values estimated.
Nutrition — 180 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 199.1 kcal | 10% |
| Protein | 3.9 g | 8% |
| Carbohydrate | 17.6 g | 6% |
| of which net carbs (carbs minus fibre) | 13.7 g | — |
| of which sugars | 2.5 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 13.6 g | 17% |
| of which saturated fat | 2.0 g | 10% |
| Fibre | 3.9 g | 14% |
| Sodium | 787.0 mg | 34% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 74.3 µg RAE | 8% |
| Vitamin C | 10.9 mg | 12% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 53.3 µg | 44% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) | 0.6 mg | 4% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 46.4 µg | 12% |
| Calcium | 46.1 mg | 4% |
| Iron | 1.8 mg | 10% |
| Magnesium | 41.0 mg | 10% |
| Phosphorus | 98.5 mg | 8% |
| Potassium | 309.6 mg | 7% |
| Zinc | 1.1 mg | 10% |
| Selenium | 4.6 µg | 8% |
| Copper | 0.2 mg | 22% |
| Manganese | 1.1 mg | 48% |
| Iodine | 59.9 µg | 40% |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Top vitamins & minerals
% Daily Value per 180 g serving — estimated.
Health score
64 / 100 · Good
Formula: protective index 64 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 64, clamped to 1–100.
A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.
Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.
Nutrition — 100 g Estimated
| Nutrient | Amount | % Daily Value |
| Energy | 110.6 kcal | 6% |
| Protein | 2.1 g | 4% |
| Carbohydrate | 9.8 g | 4% |
| of which net carbs (carbs minus fibre) | 7.6 g | — |
| of which sugars | 1.4 g | — |
| of which added sugars | 0.0 g | 0% |
| Fat | 7.6 g | 10% |
| of which saturated fat | 1.1 g | 6% |
| Fibre | 2.2 g | 8% |
| Sodium | 437.2 mg | 19% |
Vitamins & minerals
| Nutrient | Amount | % Daily Value |
| Vitamin A | 41.3 µg RAE | 5% |
| Vitamin C | 6.1 mg | 7% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 29.6 µg | 25% |
| Thiamin (B1) | 0.1 mg | 8% |
| Niacin (B3) | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 25.8 µg | 6% |
| Calcium | 25.6 mg | 2% |
| Iron | 1.0 mg | 6% |
| Magnesium | 22.8 mg | 5% |
| Phosphorus | 54.7 mg | 4% |
| Potassium | 172.0 mg | 4% |
| Zinc | 0.6 mg | 5% |
| Selenium | 2.5 µg | 5% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.6 mg | 26% |
| Iodine | 33.3 µg | 22% |
% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Suitable for
Ingredients
- Quinoa — 70 g
- Dưa leo — 24 g
- Cà chua — 24 g
- Xà lách — 8 g
- Ngò — 8 g
- Dầu ô liu — 12 g
- Chanh — 10 g
- Hành — 8 g
- Muối — 2 g
- Đậu gà — 10 g
- Tiêu — 4 g
How it is made
Không xử lý nhiệt — rửa sạch, không để >10 phút ở nhiệt phòng nếu có thịt/hải sản.
Good to know
What is good
- Xơ 5g, calo 220
- Natri 280mg vừa
Watch out for
- Đạm 8g vừa
- Béo 8g dầu
Healthier swaps
Portion sizes
- Serving — 180 g
- Serving — 90 g
How long to burn this off
Estimated time to burn the calories of the portion below — pick a portion and the times update.
199 kcal per 180 g portion · at 70 kg
Using the default 70 kg — sign in and set your weight for numbers based on your body.
Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.
Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.
Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve
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