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Bostana salad Calories
Light, refreshing Middle Eastern vegetable salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bostana salad (150 g) has 57 calories. That works out to 38 calories per 100 g. It contains 8.7 g of carbs, 1.8 g of protein, 2.1 g of fat and 2.1 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Bostana salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
57
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
1.8g
· 4% DV
Fat
2.1g
· 3% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 12% · Fat 31%
Bostana salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 1.8 g | 4% |
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 Bostana salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 57 kcal |
| 1 piece (small) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (small) | 100 g | 38 kcal |
| 1 cup (diced) | 120 g | 46 kcal |
| 1 piece (large) | 180 g | 68 kcal |
| 2 cup (diced) | 240 g | 91 kcal |
| 1 serving (large) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Bostana salad
What is Bostana salad made of?
Bostana salad is a finely chopped, juicy salad associated with Şanlıurfa in southeastern Turkey. Tomatoes, green peppers, parsley and mint are common ingredients, with lemon juice and often pomegranate molasses adding a tart finish.
How do you make Bostana salad?
To make Bostana salad, finely chop the vegetables and herbs rather than blending them. Mix them with salt, lemon juice and pomegranate molasses, then let the salad sit briefly so the tomatoes release their flavorful juices.
Where does Bostana salad come from?
Bostana salad comes from Şanlıurfa, a city in southeastern Turkey. It is part of the region’s food tradition and is commonly served alongside local dishes such as kebabs and çiğ köfte.
Is Bostana salad the same as Turkish shepherd’s salad?
No, Bostana salad is not quite the same as Turkish shepherd’s salad. Bostana is usually chopped more finely and served with more liquid, often sharpened with pomegranate molasses; shepherd’s salad tends to have chunkier vegetables.
What is Bostana salad served with?
Bostana salad is often served with kebabs, grilled meats and çiğ köfte. Its tangy, juicy texture works especially well alongside rich or spicy food, and bread can be used to soak up the dressing.
Is Bostana salad spicy?
Bostana salad can be mild or spicy, depending on the peppers used. Green peppers are common, but they are not always hot; choose sweet peppers and leave out hot ones for a milder version.
Does Bostana salad contain cucumber?
Some versions of Bostana salad include cucumber, but it is not essential to the dish. The tomato, pepper and herb combination is more characteristic; adding cucumber gives the salad extra crunch and a milder, fresher taste.
Can you make Bostana salad ahead of time?
You can chop the ingredients for Bostana salad ahead, but it is best to add the dressing shortly before serving. Once mixed, the tomatoes release liquid and the herbs and vegetables lose their fresh texture as they sit.
What makes Bostana salad taste sour?
Lemon juice and pomegranate molasses give Bostana salad its characteristic tartness. Recipes vary in how much of each they use, so you can adjust the balance to taste while keeping the dressing bright rather than overly sweet.
Is Bostana salad served cold?
Bostana salad is generally served cool or at room temperature, not heated. Freshly chopped vegetables give it its best texture, so chill the ingredients if you like, but avoid leaving the dressed salad in the refrigerator for too long.
Bostana salad Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Vitamin C
21mg · 23% DV
Vitamin A
87µg · 10% DV
Biotin
2.4µg · 8% DV
Minerals
Sodium
270mg · 12% DV
Copper
0.09mg · 10% DV
Potassium ⭐
330mg · 10% DV
Manganese
0.18mg · 8% DV
Bostana salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bostana salad
To burn the 57 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 Bostana salad?
Bostana salad is a finely chopped vegetable salad associated especially with Şanlıurfa and southeastern Turkey. Tomatoes, cucumber, peppers, spring onion and herbs are common, with lemon juice or pomegranate molasses adding a bright, tangy finish; recipes vary, and some versions are quite juicy.
Its crisp, tart freshness makes it a natural partner for kebabs, grilled meats and other hearty dishes, though it is just as welcome as a light summer side. It is mostly vegetables and relatively low in calories. For a more substantial meal, serve it with beans, lentils or flatbread, and adjust the dressing to balance the vegetables’ sweetness and acidity.
How Nutritious Is Bostana 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 Bostana 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 Bostana salad Contain Allergens?
No known major allergens
Which Diets Is Bostana 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
Bostana salad Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.