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Aronia salad Calories
Rich in antioxidants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Aronia salad (150 g) has 63 calories. That works out to 42 calories per 100 g. It contains 11.1 g of carbs, 2.6 g of protein, 1 g of fat and 5.4 g of fiber. Its 172.5 µg of Vitamin K covers 144% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Aronia salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
63
KCAL / 150G
Carbs
11.1g
· 4% DV
Protein
2.6g
· 5% DV
Fat
1g
· 1% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 16% · Fat 14%
Aronia salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 11.1 g | 4% |
| Fiber | 5.4 g | 19% |
| Protein | 2.6 g | 5% |
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 Serving of Aronia salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 63 kcal |
| ½ cup (small) | 55 g | 23 kcal |
| 100 g | 100 g | 42 kcal |
| 1 cup (medium) | 110 g | 46 kcal |
| 1.5 cup (large) | 165 g | 69 kcal |
| 2 cup (large) | 220 g | 92 kcal |
| 1 serving (extra large) | 250 g | 105 kcal |
Calculated from 42 calories per 100 g.
Frequently Asked Questions About Aronia salad
How do you make aronia salad?
Make aronia salad by tossing aronia berries with greens and other fresh ingredients, then adding dressing just before serving. A simple olive-oil and lemon dressing works well; add a little fruit or nuts if you want to balance the berries’ tartness.
What is aronia salad?
Aronia salad is a salad featuring aronia berries, also called chokeberries, alongside greens, vegetables, or other fruit. It has no single standard recipe, so it can be made as a savory side or a tart-sweet fruit salad.
What ingredients go well in aronia salad?
Leafy greens, cucumber, apple, pear, and nuts all work well in aronia salad. Their fresh, sweet, or crunchy qualities balance aronia berries’ tart, astringent flavor. You can add cheese or beans to make the salad more substantial.
What does aronia salad taste like?
Aronia salad tastes tart and slightly astringent, with the final flavor shaped by its other ingredients and dressing. Sweet apple or pear can soften the berries’ sharpness, while greens and a citrus dressing keep the salad fresh.
Can you use fresh aronia berries in aronia salad?
Yes, fresh aronia berries can go straight into aronia salad after you rinse and dry them. Their flavor can be quite tart and drying, so start with a small amount and taste the salad before adding more.
What dressing goes best with aronia salad?
A light vinaigrette with olive oil and lemon or vinegar suits aronia salad. If the berries taste too tart, a little honey or maple syrup can round out the dressing without overpowering the other ingredients.
Can you make aronia salad with dried aronia berries?
Yes, dried aronia berries work in aronia salad, though they are chewier and more concentrated than fresh berries. Add them sparingly, or soak them briefly in water and drain them first for a softer texture.
Can frozen aronia berries be used in aronia salad?
Yes, thawed aronia berries can be used in aronia salad, but they may release juice and become softer than fresh berries. Thaw and drain them first, then fold them in shortly before serving.
What can you serve with aronia salad?
Aronia salad pairs well with grilled vegetables, beans, or a simple grain dish. Add chickpeas, nuts, or cheese to serve it as a more filling meal, or offer it as a bright, tart side salad.
How should you store leftover aronia salad?
Store leftover aronia salad in a covered container in the refrigerator and eat it soon, since dressed greens wilt and berries can release juice. For better texture, keep the dressing separate until serving and dress only the portion you plan to eat.
Aronia salad Vitamins & Minerals
Vitamins
Vitamin K
172.5µg · 144% DV
Vitamin C
27mg · 30% DV
Vitamin A
262.5µg · 29% DV
Folate
78µg · 20% DV
Minerals
Manganese
0.52mg · 23% DV
Copper
0.15mg · 17% DV
Potassium ⭐
375mg · 11% DV
Iron
1.65mg · 9% DV
Sodium
27mg · 1% DV
Aronia salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Aronia salad
To burn the 63 calories in 1 serving (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 Aronia salad?
Aronia salad combines the tart, slightly astringent aronia berry—also called chokeberry—with salad ingredients. Aronia is native to North America, and the berries may be used fresh, frozen or dried; there is no single traditional recipe for the salad.
Its sharp fruitiness works well with leafy greens, cucumber, nuts and a simple olive-oil dressing. Serve it as a light side or starter, or add grains or beans to make it more substantial. Aronia salad provides fibre, while remaining relatively light; if you find the berries too puckery, balance them with milder vegetables rather than a very sweet dressing.
How Nutritious Is Aronia salad?
Nutrient density
High
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 Aronia 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 Aronia salad Contain Allergens?
No known major allergens
Which Diets Is Aronia salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Aronia salad Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.