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Atom Salad (No Oil) Calories
Yogurt-based spicy atom salad prepared without added oil
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Atom Salad (No Oil) (120 g) has 86 calories. That works out to 72 calories per 100 g. It contains 6.7 g of carbs, 4.6 g of protein, 4.4 g of fat and 1.3 g of fiber. Its 21.6 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Atom Salad (No Oil) Nutrition Facts
Selected: 1 serving (medium) · 120 g
86
KCAL / 120G
Carbs
6.7g
· 2% DV
Protein
4.6g
· 9% DV
Fat
4.4g
· 6% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 22% · Fat 46%
Atom Salad (No Oil) nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.1 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 4.6 g | 9% |
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 Atom Salad (No Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 86 kcal |
| 1 tablespoon (mini) | 15 g | 11 kcal |
| 2 tablespoon (small) | 30 g | 22 kcal |
| 4 tablespoon (half) | 60 g | 43 kcal |
| 1 piece (small) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 piece (large) | 150 g | 108 kcal |
| 1.5 serving (large) | 180 g | 130 kcal |
| 1 cup (large) | 200 g | 144 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Atom Salad (No Oil)
What is atom salad (no oil)?
Atom salad (no oil) is a Turkish meze made with garlicky yogurt and hot peppers. Traditional versions often sizzle the peppers in oil; this variation skips added oil and uses dry-toasted or softened peppers instead.
How do you make atom salad (no oil) at home?
Mix thick yogurt with crushed garlic and salt, then fold in hot peppers that have been toasted in a dry pan or softened in a little water. Let the salad chill briefly before serving so the flavors meld.
What peppers are used in atom salad (no oil)?
Dried red chillies or chilli flakes are common in atom salad (no oil). Choose the heat level you prefer, and toast whole dried peppers briefly in a dry pan rather than frying them in oil.
Is atom salad (no oil) very spicy?
It can be quite spicy, since hot pepper is the defining contrast to its cool yogurt base. For a milder bowl, use fewer peppers, remove their seeds, or stir in extra yogurt before serving.
What is the difference between atom salad (no oil) and haydari?
Atom salad (no oil) gets its signature kick from hot peppers mixed into garlicky yogurt. Haydari is usually a thicker yogurt meze flavored with herbs and sometimes cheese, and it is not typically defined by chilli heat.
How can you keep atom salad (no oil) from turning watery?
Use thick strained yogurt and let toasted or rehydrated peppers cool and drain before mixing them in. Watery yogurt and wet peppers can loosen atom salad (no oil), so keep it chilled until serving.
What do you serve with atom salad (no oil)?
Atom salad (no oil) is served as a meze alongside grilled meats, kebabs, or other Turkish small dishes. It also works with bread, while its cool yogurt helps balance a spicy main course.
Can you make atom salad (no oil) ahead of time?
Yes, you can prepare atom salad (no oil) ahead and keep it covered in the refrigerator. For the freshest texture, serve it the same day; stir it before serving if the yogurt has loosened slightly.
Can you make atom salad (no oil) without garlic?
Yes, atom salad (no oil) can be made without garlic, though the flavor will be milder and the chilli more prominent. Mix the peppers into thick yogurt with a little salt for a simple version.
Is atom salad (no oil) a good choice for weight loss?
Atom salad (no oil) may be a lighter meze than versions with peppers fried in oil, but it does not cause weight loss on its own. A moderate serving alongside a meal can fit into a weight-conscious eating pattern.
Atom Salad (No Oil) Vitamins & Minerals
Vitamins
Vitamin C
21.6mg · 24% DV
B12
0.34µg · 14% DV
B2
0.17mg · 13% DV
Vitamin K
10.8µg · 9% DV
Minerals
Phosphorus
110mg · 16% DV
Calcium
142mg · 14% DV
Sodium
288mg · 13% DV
Potassium ⭐
252mg · 7% DV
Atom Salad (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Atom Salad (No Oil)
To burn the 86 calories in 1 serving (medium) (120 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 Atom Salad (No Oil)?
Atom Salad (No Oil) is a Turkish meze made with yoghurt and hot pepper, often with garlic. This oil-free version is prepared without adding oil, unlike some versions in which the peppers are cooked in fat. The type and amount of pepper vary, so the heat can range from gently warm to quite fiery.
Its cool, thick yoghurt contrasts with the sharp chilli, making it a lively side for grilled dishes or part of a spread of Turkish meze. It is usually served chilled, with bread for scooping. Yoghurt gives it some protein, while the portion is typically enjoyed as an accompaniment rather than a main dish. Use thick yoghurt for a richer texture, or adjust the chilli to suit your table.
How Nutritious Is Atom Salad (No Oil)?
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 Atom Salad (No Oil) 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 Atom Salad (No Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Atom Salad (No Oil) Good For?
Vegan
— Not 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
Atom Salad (No Oil) Fat Profile
SATURATED
2.64g
MONOUNSATURATED
1.08g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.