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Ingredients

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Nutrient Fingerprint

The radar chart below the tags shows this recipe's nutritional fingerprint — how much of your daily reference intake one serving covers across eight key nutrients: Protein, Fibre, Calcium, Iron, Magnesium, Vitamin C, Folate and Omega-3. The bars alongside show the same information at a glance. Green = 30% or more of your daily target. Amber = 10–29%. Grey = under 10%.

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Nutrition breakdown

The full nutrition panel below the log section shows macros and micronutrients per serving. Click any nutrient name to see its complete profile including food sources, body functions and daily targets.

Glycemic Index & Load

Where enough ingredient data exists, a Glycemic Index & Load card appears below the log section. GI is a weighted average across all carb-contributing ingredients — it shows how fast this recipe raises blood glucose. GL per serving is the more practical number: GL = GI × carbs per serving ÷ 100. A low-GI recipe can still carry a high GL if it is large and carb-dense. Click the ? on that card for a full explanation, or read the full article.

Nutrition score

The score out of 100 in the image header reflects micronutrient breadth, fibre, protein and polyphenol content — with penalties for high saturated fat, sodium or added sugar. It's a measure of overall nutritional quality, not just calories. Scores of 90+ are exceptional.

💡 Values are estimates based on raw ingredient weights. Cooking methods and exact portions will affect actual nutrient intake.
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Kale & quinoa superfood salad
Kale & quinoa superfood salad
70 Nutrition score
Lunch 🥄 15 min prep 🔥 20 min cook 👤 2 servings

Massaged kale with warm quinoa, roasted chickpeas, pomegranate seeds and tahini dressing. A serious nutritional hit.

vegan gluten free high iron high calcium
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
30%
🌾 Fibre
28%
🦴 Calcium
33%
⚡ Iron
78%
🌿 Magnesium
62%
🍊 Vitamin C
140%
🍃 Folate
48%
🫀 Omega-3
0%

Based on UK dietary reference values. Capped at 100% per nutrient.

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Ingredients (per serving)
Method
  1. 1 Cook quinoa in water for 15 minutes. Drain.
  2. 2 Massage kale leaves with a pinch of salt for 2 minutes until softened.
  3. 3 Roast chickpeas at 200°C with olive oil and cumin for 20 minutes.
  4. 4 Make tahini dressing: tahini, lemon juice, garlic, water.
  5. 5 Combine kale, quinoa and chickpeas. Pour over dressing.
  6. 6 Top with pomegranate seeds.
🔄 Cook Once, Eat Twice These recipes share key ingredients — cook in batch and you're halfway there
🥗 Lunch
Quinoa & Roasted Pepper Jar Salad
Shares: Chickpeas (Cooked, Drained), Quinoa (Grain)
⏱ 25 min
Quinoa & roasted vegetable bowl Lunch
Quinoa & roasted vegetable bowl
Shares: Chickpeas (Cooked, Drained), Quinoa (Grain)
⏱ 35 min

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How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Red lentil dal with brown rice is a good example: lentils and brown rice both have low-to-medium GI (slow-burning), but a full serving delivers a lot of total carbohydrate, so the GL is high — meaning a sustained, steady glucose rise rather than a spike.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most people.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion or adding more non-starchy veg.

GI shown is a carb-weighted average across all recipe ingredients with GI data. Source: Atkinson et al., Am J Clin Nutr 2021.

Glycemic Index & Load
47
GI Score
🟢 Low GI
16
GL / Serving
Medium Load

This recipe has a low glycemic impact — blood glucose rises slowly and steadily after eating, helping maintain energy and reduce insulin spikes.

GI is a weighted average across carb-contributing ingredients. GL = GI × carbs per serving ÷ 100. Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Nutrition per serving
1160 kJ
Energy (kJ)
312 kcal
Energy (kcal)
34.9 g
Carbohydrate
15.1 g
Protein
13.4 g
Fat
8.5 g
Fibre (NSP)
2.5 g
Total Sugars
49.6 mg
Sodium
0.12 g
Salt
3.3 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 809 mg
Phosphorus 319 mg
Vitamin K 313 µg
Vitamin A (RE) 265 µg
Calcium 228 mg
Magnesium 185 mg
Folate 95.9 µg
Vitamin C 55.8 mg
Chloride 43.4 mg
Selenium 18.9 µg
Iron 6.8 mg
Niacin equivalents (NE) 5.4 mg
Zinc 3 mg
Niacin (B3) 2.9 mg
Vitamin E (alpha-TE) 1.9 mg
Manganese 1.5 mg
Copper 0.732 mg
Pantothenic Acid (B5) 0.593 mg
Vitamin B6 0.492 mg
Thiamin (B1) 0.348 mg
Riboflavin (B2) 0.252 mg
Minerals
Iodine 0.6 µg
Fatty acids
Polyunsaturated fat (PUFA) 6 g
Monounsaturated fat 4.3 g
Saturated fat 1.7 g
Sugars (breakdown)
Glucose (dextrose) 1.8 g
Sucrose 1.6 g
Fructose 0.895 g
Carbohydrate (breakdown)
Starch 29.7 g
Amino acids
Glutamic acid 2.6 g
Aspartic acid 0.986 g
Leucine 0.802 g
Arginine 0.671 g
Valine 0.575 g
Phenylalanine 0.543 g
Proline 0.542 g
Lysine 0.54 g
Serine 0.485 g
Isoleucine 0.457 g
Alanine 0.442 g
Threonine 0.386 g
Glycine 0.378 g
Tyrosine 0.377 g
Histidine 0.268 g
Methionine 0.229 g
Cysteine 0.179 g
Tryptophan 0.134 g
Phytosterols & stanols
Plant sterols (total) 2.5 mg
β-Sitosterol 1.7 mg
Campesterol 0.38 mg
Stigmasterol 0.38 mg
Carotenoids
Lutein + Zeaxanthin 19775 µg
Beta-carotene 1581 µg
Proximate
Water 91.8 g
Vitamins
Biotin (Vitamin B7) 2.7 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.01 g
Flavonols
Isorhamnetin 11.8 mg
Kaempferol 9.2 mg
Quercetin 2.3 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.