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Apple-Walnut Chopped Salad Calories
A chopped salad with apple and walnuts; nutrition varies with the recipe.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Apple-Walnut Chopped Salad (150 g) has 153 calories. That works out to 102 calories per 100 g. It contains 18.3 g of carbs, 3.5 g of protein, 8.7 g of fat and 4.1 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Apple-Walnut Chopped Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
153
KCAL / 150G
Carbs
18.3g
· 7% DV
Protein
3.5g
· 7% DV
Fat
8.7g
· 11% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 8% · Fat 48%
Apple-Walnut Chopped Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 0.83 g | 4% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 18.3 g | 7% |
| Fiber | 4.1 g | 15% |
| Protein | 3.5 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Apple-Walnut Chopped Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 153 kcal |
| 1 tablespoon (small) | 15 g | 15 kcal |
| 4 tablespoon (medium) | 60 g | 61 kcal |
| ½ cup (small) | 75 g | 77 kcal |
| 100 g | 100 g | 102 kcal |
| 1 serving (medium) | 150 g | 153 kcal |
| 1 serving (large) | 220 g | 224 kcal |
| 1.5 cup (large) | 225 g | 230 kcal |
Calculated from 102 calories per 100 g.
Frequently Asked Questions About Apple-Walnut Chopped Salad
What goes in an apple-walnut chopped salad?
An apple-walnut chopped salad usually combines diced apple and walnuts with chopped vegetables such as cucumber and tomato. Leafy greens, lemon juice, and olive oil are common additions, but there is no single fixed ingredient list for this salad.
How do you make an apple-walnut chopped salad?
Chop the apple and vegetables into small, spoonable pieces, then toss them with the walnuts. Dress an apple-walnut chopped salad with lemon juice and olive oil just before serving so the ingredients stay crisp rather than turning watery.
What dressing is best for an apple-walnut chopped salad?
A simple lemon-and-olive-oil dressing works well in an apple-walnut chopped salad because its acidity balances the apple’s sweetness. A little balsamic vinegar is another option; add the dressing gradually to keep the chopped ingredients from becoming soggy.
How do you stop apples from browning in an apple-walnut chopped salad?
Toss the apple pieces with lemon juice soon after cutting to slow browning in an apple-walnut chopped salad. If you are preparing the salad ahead, keep the apple separate and add it shortly before serving.
Should you toast the walnuts for an apple-walnut chopped salad?
Toasting the walnuts is optional, but it brings out their aroma and adds extra crunch to an apple-walnut chopped salad. Toast them briefly in a dry pan, let them cool, and then add them so they stay crisp.
Can you make an apple-walnut chopped salad ahead of time?
Yes, you can chop the vegetables ahead, but keep the dressing and apple separate until serving. This helps an apple-walnut chopped salad stay crisp and keeps the cut apple from browning as quickly.
How long does apple-walnut chopped salad last in the fridge?
Store leftover apple-walnut chopped salad in a covered container in the refrigerator, but expect the apple and vegetables to soften and release liquid. It tastes best the day it is made; check the smell and appearance before eating leftovers.
Do you peel the apple for an apple-walnut chopped salad?
Peeling is not necessary for an apple-walnut chopped salad; the peel adds color and a firmer bite. Wash the apple well and remove its core before dicing, or peel it if you prefer a softer texture.
What can you serve with apple-walnut chopped salad?
Apple-walnut chopped salad pairs well with grilled chicken, roasted meats, sandwiches, or a grain bowl. Its fresh, sweet-tart flavor can balance richer mains, so serve it as a side rather than mixing it into a hot dish.
What makes apple-walnut chopped salad different from ordinary chopped salad?
The diced apple and walnuts give apple-walnut chopped salad a sweet-tart flavor and a mix of crisp and crunchy textures. The ingredients are cut small enough to scoop together, while the vegetables and dressing can vary by recipe.
Apple-Walnut Chopped Salad Vitamins & Minerals
Vitamins
Vitamin K
42µg · 35% DV
Vitamin C
12mg · 13% DV
Vitamin A
112.5µg · 13% DV
Folate
36µg · 9% DV
Minerals
Manganese
0.48mg · 21% DV
Copper
0.18mg · 20% DV
Phosphorus
72mg · 10% DV
Potassium ⭐
308mg · 9% DV
Sodium
12mg · 1% DV
Apple-Walnut Chopped Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Apple-Walnut Chopped Salad
To burn the 153 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Apple-Walnut Chopped Salad?
Apple-walnut chopped salad is a Turkish-style spoon salad: finely chopped produce mixed with apple and walnuts, with the exact vegetables varying by recipe. Tomato, cucumber, pepper and fresh herbs are common choices, often dressed simply with lemon and olive oil. The small pieces make it easy to eat by the spoonful and let the sweet-tart fruit and crunchy nuts mingle in each bite.
In Turkey, it can sit alongside a main dish or be served as part of a spread; elsewhere, it works as a fresh side or a light lunch. The vegetables bring fibre, while walnuts add richness and make the salad more satisfying. For a lighter version, keep the oil modest and lean on lemon and herbs; it also pairs well with grilled vegetables or grains.
How Nutritious Is Apple-Walnut Chopped Salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Apple-Walnut Chopped Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Apple-Walnut Chopped Salad Contain Allergens?
Contains these allergens:
Which Diets Is Apple-Walnut Chopped Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Apple-Walnut Chopped Salad Fat Profile
SATURATED
0.83g
MONOUNSATURATED
1.23g
POLYUNSATURATED
3g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.