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Bas basi salad Calories
Herb-forward traditional vegetable salad
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bas basi salad (150 g) has 78 calories. That works out to 52 calories per 100 g. It contains 10.2 g of carbs, 2.4 g of protein, 3.6 g of fat and 3.2 g of fiber. Its 117 µg of Vitamin K covers 98% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Bas basi salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
78
KCAL / 150G
Carbs
10.2g
· 4% DV
Protein
2.4g
· 5% DV
Fat
3.6g
· 5% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 12% · Fat 39%
Bas basi salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.51 g | 3% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 2.4 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 Bas basi salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 78 kcal |
| 1 tablespoon (chopped) | 15 g | 8 kcal |
| 1 piece (small) | 35 g | 18 kcal |
| 2 piece (medium) | 70 g | 36 kcal |
| 1 cup (chopped) | 90 g | 47 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (large) | 220 g | 114 kcal |
| 1 bottle (small) | 250 g | 130 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Bas basi salad
What is Bas basi salad made of?
Bas basi salad is a traditional, herb-forward vegetable salad, but there is not one universal ingredient list. The fresh herbs and vegetables can vary by household, season, and regional recipe, so the name may refer to slightly different versions.
How do you make Bas basi salad?
To make Bas basi salad, wash and dry the fresh herbs and vegetables, chop them, and combine them. Add a simple lemon or vinegar and olive-oil dressing just before serving so the greens stay fresher and less watery.
Where does Bas basi salad come from?
Bas basi salad is described as a traditional salad, but its name does not point to one universally standardized recipe or a reliably established single place of origin. Local and household versions can differ, so assigning it a precise birthplace would be misleading.
Which herbs go into Bas basi salad?
Depending on the version, Bas basi salad may use parsley, mint, spring onion, or other seasonal greens. The herb mix is flexible; wash and dry the leaves well, then chop them shortly before serving to preserve their texture.
What dressing is used for Bas basi salad?
Bas basi salad works with a simple dressing of olive oil and either lemon juice or vinegar. Add the acid gradually and taste as you go, since too much can overwhelm the fresh herbs that define the salad.
What do you serve with Bas basi salad?
Bas basi salad can accompany grilled food, beans, or a home-cooked main dish. Its fresh, tangy flavor is especially useful alongside richer or more strongly seasoned dishes, where a crisp herb salad adds contrast.
Can you make Bas basi salad ahead of time?
You can wash and thoroughly dry the ingredients for Bas basi salad ahead of time, but chop and dress them close to serving. Once cut and salted, fresh herbs and vegetables release moisture and lose their crisp texture.
How long does Bas basi salad keep in the fridge?
Dressed Bas basi salad is best eaten the day it is made because the herbs wilt and the vegetables release liquid. Refrigerate leftovers in a covered container and eat them promptly; do not leave the salad sitting out for a long time.
Can you use vinegar instead of lemon in Bas basi salad?
Yes, vinegar can replace lemon in Bas basi salad. It gives the dressing a sharper flavor, so start with a small amount, mix it with the olive oil, and adjust after tasting rather than adding it all at once.
How can you make Bas basi salad more filling?
Add chickpeas, beans, egg, or cheese to turn Bas basi salad into a more substantial meal. Mix in cooked or chilled additions just before serving so they do not crush the herbs or make the salad soggy.
Bas basi salad Vitamins & Minerals
Vitamins
Vitamin K
117µg · 98% DV
Vitamin A
315µg · 35% DV
Vitamin C
27mg · 30% DV
Folate
51µg · 13% DV
Minerals
Manganese
0.29mg · 13% DV
Sodium
270mg · 12% DV
Copper
0.11mg · 12% DV
Potassium ⭐
390mg · 11% DV
Bas basi salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bas basi salad
To burn the 78 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 Bas basi salad?
Bas basi salad is a traditional, herb-forward salad made with fresh herbs and seasonal vegetables. It can be put together with the greens available, then finished with finely chopped vegetables and a light, tangy dressing.
Serve it alongside a main dish for a fresh contrast, or pair it with grilled foods and other shared plates. Its flavour is bright and green, with a crisp texture from the vegetables. The salad is a light choice, with 2.1 g of fibre per 100 g. For a less oily version, use a modest amount of dressing; chopping the herbs shortly before serving helps keep their fresh aroma.
How Nutritious Is Bas basi 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 Bas basi 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 Bas basi salad Contain Allergens?
No known major allergens
Which Diets Is Bas basi 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
Bas basi salad Fat Profile
SATURATED
0.51g
MONOUNSATURATED
1.53g
POLYUNSATURATED
1.05g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.