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Breakfast Salad Calories
Light breakfast salad made with fresh vegetables, olive oil, and lemon.
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Breakfast Salad (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 7.4 g of carbs, 1.8 g of protein, 3.2 g of fat and 2.5 g of fiber. Its 384 µg of Vitamin A covers 43% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
What is Breakfast Salad?
Breakfast Salad is a fresh Turkish breakfast dish, usually made with chopped tomatoes, cucumber, green pepper, red onion and parsley, dressed with olive oil and lemon. The exact mix varies with the season and what is on hand, but the vegetables are generally served raw so their individual flavours stay bright.
Juicy, crisp and lightly tangy, it often accompanies bread, cheese, olives and eggs at a Turkish breakfast, with tea on the side. It also makes an easy addition to a brunch spread elsewhere. Mostly vegetables, it is light and provides some fibre, but little protein; pair it with eggs, beans or cheese for a more filling meal. Use olive oil sparingly if you prefer a lighter dressing.
Breakfast Salad Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
1.5g
· 3% DV
Fat
2.7g
· 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 45% · Protein 11% · Fat 44%
Breakfast Salad Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin K
38µg · 32% DV
Vitamin C
18mg · 20% DV
Folate
32µg · 8% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Phosphorus
32mg · 5% DV
Calcium
38mg · 4% DV
How Nutritious Is Breakfast 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.
Breakfast Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast Salad
To burn the 55 calories in 100 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.
Is Breakfast 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 Breakfast Salad Contain Allergens?
No known major allergens
Which Diets Is Breakfast 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
Breakfast Salad Fat Profile
SATURATED
0.4g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Compare Breakfast Salad
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Frequently Asked Questions About Breakfast Salad
What goes in a Breakfast Salad?
A Breakfast Salad commonly combines chopped tomatoes, cucumber, green pepper, red onion, and parsley. Olive oil and lemon make a simple dressing; you can add olives or cheese for a more substantial Turkish-style breakfast plate.
How do you make a Breakfast Salad?
To make a Breakfast Salad, chop the tomatoes, cucumber, and green pepper, then thinly slice the onion and add parsley. Toss with olive oil, lemon juice, and salt just before serving so the vegetables stay crisp.
What do you serve with a Breakfast Salad?
A Breakfast Salad pairs well with eggs, cheese, olives, and bread. For a Turkish-inspired breakfast, serve it alongside menemen or an omelet, or add it to a table of small savory dishes.
Can you add feta or olives to a Breakfast Salad?
Yes, feta and olives both work well in a Breakfast Salad. Crumble the feta or slice the olives, then taste before adding salt, since both ingredients can make the finished salad quite salty.
Can you make a Breakfast Salad the night before?
You can prep the ingredients for a Breakfast Salad the night before, but it is better not to assemble or dress it. Cut tomatoes and cucumber release water as they sit, so combine everything shortly before eating.
How long does a Breakfast Salad last in the fridge?
A prepared Breakfast Salad can be refrigerated in a covered container for about a day, but its texture will soften and become watery. For the freshest taste, eat it soon after making it.
How do you keep a Breakfast Salad from getting watery?
To keep a Breakfast Salad from getting watery, dry the vegetables well after washing and add salt, lemon, and olive oil just before serving. If the tomatoes are especially juicy, remove some of their seeds before chopping.
Does a Breakfast Salad need lettuce?
No, a Breakfast Salad does not need lettuce; chopped tomato, cucumber, green pepper, onion, and parsley make a complete version. Add lettuce if you like extra crunch, and dry it thoroughly so it does not dilute the dressing.
What dressing is best for a Breakfast Salad?
Olive oil and lemon juice are a classic dressing for a Breakfast Salad because they complement fresh vegetables without overpowering them. Red-wine vinegar is another option, but use it sparingly for a sharper flavor.
Can you eat a Breakfast Salad for lunch or dinner?
Yes, a Breakfast Salad can be eaten at lunch or dinner, not just in the morning. Pair it with beans, grilled chicken, eggs, or warm bread to make a more filling meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.