Quinoa Salad Calories: Nutrition Facts, Protein and Blood Sugar

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One serving (about 2 cups) of Mayo Clinic's quinoa salad has about 274 calories, 10g protein, 35g carbs and 4.5g fiber. The lemon and olive oil dressing adds 11g of fat per serving, mostly unsaturated. Store-bought and restaurant versions with more oil, nuts or dried fruit run higher.

Quick Nutrition Facts

Per 1 serving (about 2 cups), Mayo Clinic recipe

Nutrient	Amount
Calories	274 kcal
Protein	10g
Carbohydrates	35g
Fiber	4.5g
Sugars	4g
Fat	11g
Sodium	184 mg

Macronutrient Breakdown

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NUTRITIONIST'S INSIGHT

Quinoa salad is a good bowl when the dressing is measured. The Mayo Clinic recipe uses 2 tablespoons of olive oil for 4 servings, which keeps a serving near 274 kcal. Pour from the bottle without measuring and each extra tablespoon adds about 120 kcal. Quinoa gives the bowl 10g of protein and 4.5g of fiber per serving, and it has a lower glycemic index (about 53) than white rice. The weak spot is protein for a full meal: add chickpeas, grilled chicken or an egg if this is lunch and not a side.

Myth Busters

MYTH #1: Quinoa salad is always a low-calorie food.

TRUTH: The Mayo Clinic version is 274 kcal per 2-cup serving, but a 1-cup scoop of Costco quinoa salad is about 280 kcal. Oil, nuts, dried fruit and cheese decide the total, not the quinoa. Mayo Clinic: Quinoa salad recipe and nutritional analysis per serving; Costco quinoa salad nutrition facts

MYTH #2: Quinoa is a high-protein food that replaces meat.

TRUTH: Cooked quinoa has about 8g of protein per cup, and a serving of this salad has 10g. That is useful for a plant-based side but below a chicken or tofu bowl. Add beans, eggs or fish if the salad is your main meal. Nutrition facts for quinoa, cooked (USDA FoodData Central data); Mayo Clinic: Quinoa salad recipe and nutritional analysis per serving

MYTH #3: Quinoa raises blood sugar as much as rice.

TRUTH: A review reports a glycemic index around 53 for quinoa against 69 for rice. It is still a carb, and the 35g per serving counts, but the rise is slower than with white rice. Effects of quinoa on cardiovascular disease and diabetes: a review

MYTH #4: A quinoa salad is low in sodium by default.

TRUTH: The home recipe has 184 mg per serving, mostly from feta. Packaged salads with olives, cheese and bottled dressing often have several times that, so check the label against the 2,300 mg daily limit. Mayo Clinic: Quinoa salad recipe and nutritional analysis per serving; How much sodium should I eat per day?

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		274 kcal with 4.5g fiber and 10g protein fills you up for the calories, as long as the oil stays at about 2 tablespoons for 4 servings. Mayo Clinic: Quinoa salad recipe and nutritional analysis per serving
Muscle Gain		10g protein per serving is modest. Add chickpeas, chicken or eggs to reach a useful meal. Mayo Clinic: Quinoa salad recipe and nutritional analysis per serving; Nutrition facts for quinoa, cooked (USDA FoodData Central data)
Diabetes Management		35g of carbs, but whole-grain quinoa with fiber, olive oil and vegetables rises slower than white rice. Keep the portion to about 2 cups. Effects of quinoa on cardiovascular disease and diabetes: a review; Effects of whole grains on glycemic control: a systematic review and meta-analysis
Heart Health		Mostly unsaturated fat from olive oil, 184 mg sodium and whole-grain fiber. Mayo Clinic lists the recipe as heart-healthy and DASH-friendly. Mayo Clinic: Quinoa salad recipe and nutritional analysis per serving; Whole Grains

PERSONALIZED NUTRITION

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Blood Sugar Response to Quinoa Salad

With 35g of carbs, 4.5g of fiber, 10g of protein and 11g of oil-based fat, this salad gives a moderate rise that peaks near 60 minutes and returns to baseline in about two hours. Quinoa's glycemic index is around 53, and the fiber and olive oil slow digestion. Effects of quinoa on cardiovascular disease and diabetes: a review

Estimated Blood Sugar Response (1 serving, about 2 cups)

Modeled estimate for a person without diabetes, not a measured trace. Individual responses vary.

How to flatten the spike

Eat the vegetables and protein first, then the quinoa.
Keep the portion to about 2 cups and measure the oil.
Add chickpeas, egg or grilled chicken to slow the carb rise.
Take a 10 to 15 minute walk after the meal.

Cultural Significance

Quinoa comes from the Andes, where it has been grown for thousands of years in Peru and Bolivia, and the Incas called it the mother grain. Cold quinoa salads with lemon, cucumber, tomato and herbs borrow from Mediterranean tabbouleh, which uses bulgur. They became a lunch and meal-prep staple in the US and Europe in the 2010s, and delis and supermarkets now sell them by the tub.

Compare & Substitute

Quinoa Salad vs Similar Foods

Nutrient	Cooked quinoa, plain (1 cup)	Bulgur salad (tabbouleh-style, 1 cup cooked bulgur)	Brown rice salad (1 cup cooked brown rice)	Costco quinoa salad (1 cup)
Calories	222 kcal	151 kcal	218 kcal	280 kcal
Protein	8.1g	5.6g	4.5g	12g
Carbohydrates	39.4g	33.8g	45.8g	38.5g
Fat	3.6g	0.4g	1.6g	8.7g

Frequently Asked Questions

How many calories are in quinoa salad?

The Mayo Clinic recipe has 274 calories per serving of about 2 cups. A 1-cup serving of Costco quinoa salad has about 280 calories. Extra oil, nuts and dried fruit raise the total.

Is quinoa salad good for weight loss?

Yes, in a measured portion. A 2-cup serving has 274 calories, 4.5g fiber and 10g protein. Keep the olive oil to about 2 tablespoons for four servings and add a protein source.

Is quinoa salad good for diabetes?

It can fit a diabetes meal plan. Mayo Clinic lists the recipe for diabetes meal plans, and quinoa has a glycemic index around 53. Count the 35g of carbs per serving and check with your care team.