White fish with quinoa and coleslaw calories & nutrition
White fish with quinoa and coleslaw contains 484 calories per serving (24% of a 2,000 kcal daily diet), with 21g fat, 36g carbs, and 39g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in White fish with quinoa and coleslaw?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| White fish fillet (steamed) | 150 g | 138 | 1.5 | 0 | 31 |
| Quinoa (cooked) | 120 g | 144 | 2.3 | 25.6 | 5.3 |
| Creamy white sauce | 50 ml | 85 | 7.5 | 3.5 | 1 |
| Coleslaw with dressing | 80 g | 112 | 9.5 | 5.5 | 1 |
| Lemon wedge | 15 g | 4 | 0 | 1.3 | 0.2 |
| Microgreens | 5 g | 1 | 0 | 0.2 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
White fish fillet (steamed) · Quinoa (cooked) · Creamy white sauce · Coleslaw with dressing · Lemon wedge · Microgreens
How does White fish with quinoa and coleslaw compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Avocado and Egg White Toast | 415g | 519 | 27g | +35 kcal, less protein |
| Baked Salmon with White Rice and Steamed Vegetables | 500g | 602 | 47g | +118 kcal, more protein |
| Baked White Fish with Rice and Broccoli | 379g | 487 | 41g | +3 kcal, more protein |
| Baked white fish with roasted vegetables | 315g | 431 | 31g | -53 kcal, less protein |
Frequently Asked Questions
Is White fish with quinoa and coleslaw healthy?
Yes. With 39g of protein and only 36g of carbs, White fish with quinoa and coleslaw is a nutritious meal. At 115 kcal/100 g, it has low energy density — filling without excessive calories.
Is White fish with quinoa and coleslaw good for weight loss?
Yes. At 484 calories with 39g protein, White fish with quinoa and coleslaw keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in White fish with quinoa and coleslaw?
One serving contains 39g of protein, which is about 39% 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 White fish with quinoa and coleslaw?
- Macro split: fat 39%, carbs 30%, protein 31%
- Energy density: 115 kcal/100 g (low)
- Top calorie contributors: Quinoa (cooked), White fish fillet (steamed), Coleslaw with dressing
How long does it take to burn off White fish with quinoa and coleslaw?
- Jogging: ~55 min
- Cycling: ~64 min
- Walking: ~119 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is White fish with quinoa and coleslaw?
- kcal: 24% of daily intake
- Fat: 30% of daily intake
- Carb: 18% of daily intake
- Protein: 39% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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