Quinoa and Pumpkin Salad with Seeds calories & nutrition
Quinoa and Pumpkin Salad with Seeds contains 278 calories per serving (14% of a 2,000 kcal daily diet), with 16g fat, 27g carbs, and 10g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Quinoa and Pumpkin Salad with Seeds?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Romaine lettuce | 100 g | 17 | 0.3 | 3.3 | 1.2 |
| Cooked red quinoa | 50 g | 60 | 1 | 10.5 | 2.2 |
| Roasted pumpkin cubes | 60 g | 26 | 0.1 | 6.5 | 0.6 |
| Pumpkin seeds | 15 g | 86 | 7.3 | 1.6 | 4.5 |
| Green peas | 20 g | 16 | 0.1 | 2.9 | 1 |
| Red cabbage | 15 g | 5 | 0 | 1.1 | 0.2 |
| Vinaigrette dressing | 15 ml | 68 | 7 | 1.2 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Romaine lettuce · Cooked red quinoa · Roasted pumpkin cubes · Pumpkin seeds · Green peas · Red cabbage · Vinaigrette dressing
How does Quinoa and Pumpkin Salad with Seeds compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Avocado and Egg Salad with Quinoa and Feta | 295g | 513 | 15g | +235 kcal, more protein |
| Baked Cod with Quinoa, Broccoli, and Sweet Potato | 455g | 374 | 35g | +96 kcal, more protein |
| Baked Cod with Quinoa, Roasted Cauliflower, and Sweet Potato | 489g | 378 | 34g | +100 kcal, more protein |
| Baked Fish with Quinoa and Broccoli | 235g | 340 | 38g | +62 kcal, more protein |
Frequently Asked Questions
Is Quinoa and Pumpkin Salad with Seeds healthy?
In moderation. Quinoa and Pumpkin Salad with Seeds is calorie-dense at 101 kcal/100 g. With 10g protein and 27g carbs, it provides good nutrition but watch portion sizes.
Is Quinoa and Pumpkin Salad with Seeds good for weight loss?
At 278 calories per serving, Quinoa and Pumpkin Salad with Seeds is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Quinoa and Pumpkin Salad with Seeds?
One serving contains 10g of protein, which is about 10% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Quinoa and Pumpkin Salad with Seeds?
- Macro split: fat 51%, carbs 39%, protein 10%
- Energy density: 101 kcal/100 g (low)
- Top calorie contributors: Pumpkin seeds, Vinaigrette dressing, Cooked red quinoa
How long does it take to burn off Quinoa and Pumpkin Salad with Seeds?
- Jogging: ~32 min
- Cycling: ~37 min
- Walking: ~68 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Quinoa and Pumpkin Salad with Seeds?
- kcal: 14% of daily intake
- Fat: 23% of daily intake
- Carb: 14% of daily intake
- Protein: 10% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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