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Quinoa salad with black beans and corn


Serving size:
Recipe Ingredients       Qty x Measure                                                              click on name for nutrient facts
Beans, black turtle soup, mature seeds, canned
15.0  x  1 ounce (28g)
Cheese, feta
2.0  x  1 ounce (28g)
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared
1.0  x  1 cup (136g)
Garlic, raw
1.0  x  1 clove (3g)
Lime juice, raw
1.0  x  1 lime yields (44g)
Oil, olive, salad or cooking
2.0  x  1 tbsp (14g)
Onions, raw
0.33  x  1 cup, chopped (160g)
Quinoa, uncooked
1.5  x  1 cup (170g)
Salt, table
1.0  x  1 tsp (6g)
Spices, chili powder
1.0  x  1 tsp (2g)
Spices, cumin seed
1.0  x  1 tbsp, whole (6g)
Spices, oregano, dried
1.0  x  1 tsp, ground (2g)
Tomatoes, red, ripe, raw, year round average [Includes USDA commodity food A238, A233]
1.0  x  1 cup cherry tomatoes (149g)

Preparation

Place quinoa and 3 cups water in 1 1/2 quart saucepan and bring to boil. Reduce to simmer, cover and cook until all water is absorbed (about 15 minute.) Remove from heat, let cool and fluff with a a fork. While quinoa is cooking, prepare the vinaigrette by combining the vinaigrette ingredients in a small bowl and whisking until well combined. In a very large bowl, combine the cooled quinoa grain with the remaining ingredients (red onion, black beans, corn, tomatoes and chicken breast and feta cheese, if using). Pour vinaigrette over the salad, and mix until well combined. Serve as an entree or as a side salad with a main course. (2 cups serving) Chill leftovers for quick lunches and dinners later in the week.

FOOD SUMMARY

Nutrition facts label for Quinoa salad with black beans and corn

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Nutritional Target Map Estimated Glycemic Load

NUTRITIONAL TARGET MAP™ The Nutritional Target Map™ allows you to see at a glance how foods line up with your nutritional and weight-management goals. The closer a food is to the right edge of the map, the more essential nutrients per calorie it contains. For a more nutritious diet, select foods that fall on the right half of the map.

The closer a food is to the top edge of the map, the more likely it is to fill you up with fewer calories. If you want to restrict your caloric intake without feeling hungry, choose foods from the top half of the map.

Foods that are close to the bottom edge are more calorie-dense. If you want to increase your calorie intake without getting too full, choose foods from the bottom half of the map.
Read more about the Nutritional Target Map


Nutritional Target Map for Quinoa salad with black beans and corn

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2.2 3.7 Fullness Factor ND Rating

NutritionData's         Nutrition Data's Opinion
Opinion

NUTRITION DATA'S OPINION Nutrition Data awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™). Foods that are both nutritious and filling are considered better choices for weight loss. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Foods that have more essential nutrients per calorie are considered better choices for optimum health.

Nutrition Data also indicates whether a food is particularly high or low in various nutrients, according to the dietary recommendations of the FDA.
Read more about Nutrition Data's opinion

Weight loss:
Optimum health:
Weight gain:

The good: This food is low in Cholesterol. It is also a good source of Dietary Fiber, Folate, Phosphorus and Manganese.

Caloric Ratio Pyramid Estimated Glycemic Load

CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone™ diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid™ will show you how recipes, meal plans, or individual foods line up with those goals.

Foods low in fat, for example, will cluster along the bottom edge of the pyramid, ranging from foods that are high in carbohydrates (at the left edge) to foods that are high in protein (at the right edge). Foods low in carbohydrates will cluster along the right edge of the pyramid, with foods that are high in fat at the upper edge and foods that are high in protein at the lower edge. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid.
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Caloric Ratio Pyramid for Quinoa salad with black beans and corn

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58% 27% 15%
Carbs Fats Protein


Estimated Glycemic Load

 

Inflammation Factor

 

ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry.

How to interpret the values: Experts vary on their recommendations for what your total glycemic load should be each day. A typical target for total Estimated Glycemic Load is 100 or less per day. If you have diabetes or metabolic syndrome, you might want to aim a little lower. If you are not overweight and are physically active, a little higher is acceptable.
Read more about the eGL

IF (INFLAMMATION FACTOR) RATING™ The IF (Inflammation Factor) Rating™ estimates the inflammatory or anti-inflammatory potential of individual foods or combinations of foods by calculating the net effect of different nutritional factors, such as fatty acids, antioxidants, and glycemic impact.

How to interpret the values: Foods with positive IF Ratings are considered anti-inflammatory, and those with negative IF Ratings are considered inflammatory. The higher the number, the stronger the effect. The goal is to balance negative foods with positive foods so that the combined rating for all foods eaten in a single day is positive.
Read more about the IF Rating


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NUTRIENT BALANCE

Nutrient Balance Indicator for Quinoa salad with black beans and corn

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57
Completeness Score
Nutrient Balance Indicator

NUTRIENT BALANCE INDICATOR™ This symbol offers a visual representation of a food's nutritional strengths and weaknesses, with each spoke representing a different nutrient. The spoke for dietary fiber is colored green, protein is blue, vitamins are purple, minerals are white, and yellow represents a group of commonly overconsumed nutrients: saturated fat, cholesterol, and sodium.

A Completeness Score between 0 and 100 is a relative indication of how complete the food is with respect to these nutrients. Although few (if any) individual foods provide all the essential nutrients, the Nutrient Balance Indicator and Completeness Score can help you construct meals that are nutritionally balanced and complete.
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PROTEIN QUALITY

Protein Quality for Quinoa salad with black beans and corn

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122
Amino Acid Score
Protein Quality

PROTEIN QUALITY Protein quality is dependent on having all the essential amino acids in the proper proportions. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.

Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine's Food and Nutrition Board.

An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.
Read more about Protein Quality



NUTRITION INFORMATION
Amounts per

Calorie Information
Amounts Per Selected Serving
%DV
Calories
  From Carbohydrate
  From Fat
  From Protein
  From Alcohol

Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
Dietary Fiber
Starch
Sugars
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
Saturated Fat
4:00
6:00
8:00
10:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
22:00
24:00:00
Monounsaturated Fat
14:01
15:01
16:1 undifferentiated
16:1 c
16:1 t
17:01
18:1 undifferentiated
18:1 c
18:1 t
20:01
22:1 undifferentiated
22:1 c
22:1 t
24:1 c
Polyunsaturated Fat
16:2 undifferentiated
18:2 undifferentiated
18:2 n-6 c,c
18:2 c,t
18:2 t,c
18:2 t,t
18:2 i
18:2 t not further defined
18:03
18:3 n-3, c,c,c
18:3 n-6, c,c,c
18:4 undifferentiated
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated
20:4 n-3
20:4 n-6
20:5 n-3
22:02
22:5 n-3
22:6 n-3
Total trans fatty acids
Total trans-monoenoic fatty acids
Total trans-polyenoic fatty acids
Total Omega-3 fatty acids
Total Omega-6 fatty acids
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Cystine
Phenylalanine
Tyrosine
Valine
Arginine
Histidine
Alanine
Aspartic acid
Glutamic acid
Glycine
Proline
Serine
Hydroxyproline

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
Retinol
Retinol Activity Equivalent
Alpha Carotene
Beta Carotene
Beta Cryptoxanthin
Lycopene
Lutein+Zeaxanthin
Vitamin C
Vitamin D
Vitamin E (Alpha Tocopherol)
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Vitamin K
Thiamin
Riboflavin
Niacin
Vitamin B6
Folate
Food Folate
Folic Acid
Dietary Folate Equivalents
Vitamin B12
Pantothenic Acid
Choline
Betaine

Minerals
Amounts Per Selected Serving
%DV
Calcium
Iron
Magnesium
Phosphorus
Potassium
Sodium
Zinc
Copper
Manganese
Selenium
Fluoride

Sterols
Amounts Per Selected Serving
%DV
Cholesterol
Phytosterols
Campesterol
Stigmasterol
Beta-sitosterol

Other
Amounts Per Selected Serving
%DV
Alcohol
Water
Ash
Caffeine
Theobromine

Footnotes for Quinoa salad with black beans and corn

Source: Nutrient data for this listing was provided by Custom. Each "~" indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Nutrition Data's Opinion, Completeness Score™, Fullness Factor™, Rating, Estimated Glycemic Load (eGL), and Better Choices Substitutions™ are editorial opinions of NutritionData.com, given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. Nutrition Data's opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, Nutrition Data's higher-rated foods may not necessarily be healthier for you than lower-rated ones. All foods, regardless of their rating, have the potential to play an important role in your diet.

The Amino Acid Score has not been corrected for digestibility, which could reduce its value.

IF Rating™ is a trademark of Monica Reinagel. Data for the IF Rating was provided by inflammationfactor.com.
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