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Beet, walnut and pickle salad Calories
Source of fiber, healthy fats and folate
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Beet, walnut and pickle salad (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 18.8 g of carbs, 4.7 g of protein, 15.2 g of fat and 5.1 g of fiber. Its 0.9 mg of Manganese covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Beet, walnut and pickle salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
218
KCAL / 150G
Carbs
18.8g
· 7% DV
Protein
4.7g
· 9% DV
Fat
15.2g
· 19% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 8% · Fat 59%
Beet, walnut and pickle salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 15.2 g | 19% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0 g | |
| Sodium | 548 mg | 24% |
| Total carbohydrate | 18.8 g | 7% |
| Fiber | 5.1 g | 18% |
| Protein | 4.7 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 Beet, walnut and pickle salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 218 kcal |
| 2 tablespoon (small) | 30 g | 44 kcal |
| 4 tablespoon (medium) | 60 g | 87 kcal |
| ½ cup (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (medium) | 150 g | 218 kcal |
| 1 serving (large) | 220 g | 319 kcal |
| 1 pack (large) | 250 g | 363 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Beet, walnut and pickle salad
How do you make Beet, walnut and pickle salad?
Beet, walnut and pickle salad is made by combining cooked, cooled beet with chopped pickles and walnuts. Toss it with olive oil and lemon juice or vinegar, then add the walnuts just before serving to keep them crunchy.
What goes into Beet, walnut and pickle salad?
Beet, walnut and pickle salad is built around beet, walnuts and chopped pickles, often with an oil-and-acid dressing. Recipes vary; fresh herbs, garlic or a little mustard can be added, but none is essential.
Should you boil or roast the beet for Beet, walnut and pickle salad?
Either method works for Beet, walnut and pickle salad. Boiling gives tender beet and is straightforward, while roasting concentrates its earthy sweetness. Let the beet cool fully before mixing it with the pickles.
What dressing goes best with Beet, walnut and pickle salad?
A simple olive oil and lemon or vinegar dressing suits Beet, walnut and pickle salad. Pickles already bring salt and acidity, so taste the salad before adding extra salt or more sour ingredients.
Do you add walnuts before or after dressing Beet, walnut and pickle salad?
Add the walnuts to Beet, walnut and pickle salad shortly before serving. Mixing them in early lets moisture from the beet and pickles soften their crunch; keep the pieces roughly chopped for more texture.
Should you drain the pickles for Beet, walnut and pickle salad?
Yes, drain the pickles before adding them to Beet, walnut and pickle salad. Excess pickle brine can make the salad watery and overpower the other ingredients; add a small splash of brine only if you want extra tang.
Can you make Beet, walnut and pickle salad ahead of time?
Yes, you can prepare Beet, walnut and pickle salad ahead by mixing the beet and drained pickles and refrigerating them. Keep the walnuts separate and stir them in just before serving for the best texture.
What can you serve with Beet, walnut and pickle salad?
Beet, walnut and pickle salad works well alongside roasted vegetables, grains, beans or grilled mains. Its sweet-earthy beet and tart pickles add contrast to a simple meal without needing a rich dressing.
How long does Beet, walnut and pickle salad keep in the fridge?
Beet, walnut and pickle salad keeps for about 2–3 days in a covered container in the refrigerator. The walnuts may lose their crunch over time, so add them at serving if you plan to store the salad.
Can people with diabetes eat Beet, walnut and pickle salad?
Yes, Beet, walnut and pickle salad can fit into meals for many people with diabetes, but beet contributes carbohydrates. Portion it alongside other foods in line with your individual blood-glucose plan.
Beet, walnut and pickle salad Vitamins & Minerals
Vitamins
Folate
100.5µg · 25% DV
B6
0.18mg · 11% DV
Vitamin E
1.58mg · 11% DV
B1
0.12mg · 10% DV
Minerals
Manganese
0.93mg · 40% DV
Copper
0.3mg · 33% DV
Sodium
548mg · 24% DV
Phosphorus
125mg · 18% DV
Potassium ⭐
408mg · 12% DV
Beet, walnut and pickle salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet, walnut and pickle salad
To burn the 218 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 Beet, walnut and pickle salad?
Beet, walnut and pickle salad brings together cooked beetroot, chopped pickles and walnuts. It is a flexible, home-style salad rather than a dish with one fixed recipe: the beet’s earthy sweetness balances the pickles’ sharp, salty tang, while walnuts add a toasted flavour and crunch. The contrast between tender beet and crisp additions makes it satisfying even as a simple side.
In Turkey, salads of this kind may appear as a side dish or among meze, alongside grilled vegetables, beans or a main course. It offers fibre as well as fats from the walnuts; a 100 g portion provides 3.4 g of fibre. For a lighter version, keep any added oil modest and adjust the amount of pickles to suit their saltiness and your taste.
How Nutritious Is Beet, walnut and pickle 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 Beet, walnut and pickle 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 Beet, walnut and pickle salad Contain Allergens?
Contains these allergens:
Which Diets Is Beet, walnut and pickle 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
Beet, walnut and pickle salad Fat Profile
SATURATED
1.58g
MONOUNSATURATED
3.45g
POLYUNSATURATED
6.15g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.