What are the health benefits of quinoa?

Quinoa is a complete protein, containing all nine essential amino acids, and is high in fiber, magnesium, and antioxidants.

Can I add other ingredients to the salad?

Absolutely! Feel free to customize the salad with your favorite vegetables, nuts, or dressings.

Is this salad suitable for meal prep?

Yes, Rainbow Quinoa Salad holds up well in the fridge and can be made ahead for easy meal prep.

Salad

How many calories in Rainbow Quinoa Salad?

This vibrant Rainbow Quinoa Salad is packed with colorful vegetables and nutrient-rich quinoa. A perfect blend of flavors and textures, it is not only delicious but also a great source of protein and fiber.

Per 100 g

120 kcal

1 cup

288 kcal

(240 g)

Protein	Carbs	Fat
4.1 g / 100g	21.6 g / 100g	2.3 g / 100g

In numbers

Where the calories come from

Protein 13% · Carbs 70% · Fat 17%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup (240 g, 288 kcal) is 14% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup takes about 70 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Compared with similar foods

Rainbow Quinoa Salad is number 4 of 6 by calories per 100 g, lowest first. The similar foods average 102 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Roasted Radish Salad	50	1.5 g
Peach Feta Salad	90	3 g
Poached Egg and Asparagus Salad	90	7 g
Rainbow Quinoa Salad	120	4.1 g
Tomato Basil Quinoa Salad	120	4.5 g
Chili Lime Quinoa Salad	160	6 g

Nutrition data updated June 15, 2026.

Serving sizes

Serving	Grams	Calories
1 cup	240 g	288 kcal
1/2 cup	120 g	144 kcal

Health score

8/10

Weight loss suitability

Incorporating Rainbow Quinoa Salad into your diet can help promote weight loss due to its high fiber content, which aids in keeping you full. The quinoa provides plant-based protein while the variety of vegetables ensures you get essential vitamins and minerals, all while maintaining a caloric deficit.

Frequently asked questions

What are the health benefits of quinoa?: Quinoa is a complete protein, containing all nine essential amino acids, and is high in fiber, magnesium, and antioxidants.
Can I add other ingredients to the salad?: Absolutely! Feel free to customize the salad with your favorite vegetables, nuts, or dressings.
Is this salad suitable for meal prep?: Yes, Rainbow Quinoa Salad holds up well in the fridge and can be made ahead for easy meal prep.

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