Quinoa and Vegetable Medley with Feta calories & nutrition
Quinoa and Vegetable Medley with Feta contains 409 calories per serving (20% of a 2,000 kcal daily diet), with 18g fat, 49g carbs, and 15g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Quinoa and Vegetable Medley with Feta?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Cooked Quinoa | 185 g | 222 | 3.6 | 39.4 | 8.1 |
| Zucchini | 50 g | 8 | 0.2 | 1.6 | 0.6 |
| Spinach | 30 g | 7 | 0.1 | 1.1 | 0.9 |
| Tomato Sauce | 60 ml | 48 | 2.4 | 5.4 | 1.2 |
| Feta Cheese | 30 g | 79 | 6.4 | 1.2 | 4.2 |
| Olive Oil | 5 ml | 45 | 5 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Cooked Quinoa · Zucchini · Spinach · Tomato Sauce · Feta Cheese · Olive Oil
How does Quinoa and Vegetable Medley with Feta compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Avocado and Egg Salad with Quinoa and Feta | 295g | 513 | 15g | +104 kcal, same protein |
| Baked Cod with Quinoa, Broccoli, and Sweet Potato | 455g | 374 | 35g | -35 kcal, more protein |
| Baked Cod with Quinoa, Roasted Cauliflower, and Sweet Potato | 489g | 378 | 34g | -31 kcal, more protein |
| Baked Fish with Quinoa and Broccoli | 235g | 340 | 38g | -69 kcal, more protein |
Frequently Asked Questions
Is Quinoa and Vegetable Medley with Feta healthy?
Yes. With 15g of protein and only 49g of carbs, Quinoa and Vegetable Medley with Feta is a nutritious meal. At 114 kcal/100 g, it has low energy density — filling without excessive calories.
Is Quinoa and Vegetable Medley with Feta good for weight loss?
At 409 calories per serving, Quinoa and Vegetable Medley with Feta 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 Vegetable Medley with Feta?
One serving contains 15g of protein, which is about 15% 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 Vegetable Medley with Feta?
- Macro split: fat 39%, carbs 48%, protein 13%
- Energy density: 114 kcal/100 g (low)
- Top calorie contributors: Cooked Quinoa, Feta Cheese, Tomato Sauce
How long does it take to burn off Quinoa and Vegetable Medley with Feta?
- Jogging: ~47 min
- Cycling: ~54 min
- Walking: ~100 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Quinoa and Vegetable Medley with Feta?
- kcal: 20% of daily intake
- Fat: 25% of daily intake
- Carb: 24% of daily intake
- Protein: 15% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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