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Breakfast salad with white cheese Calories
Light breakfast salad with tomato, cucumber, greens, and white cheese
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Breakfast salad with white cheese (220 g) has 202 calories. That works out to 92 calories per 100 g. It contains 8.6 g of carbs, 10.6 g of protein, 14.1 g of fat and 2.9 g of fiber. Its 101.2 µg of Vitamin K covers 84% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Breakfast salad with white cheese Nutrition Facts
Selected: 1 bottle (medium) · 220 g
202
KCAL / 220G
Carbs
8.6g
· 3% DV
Protein
10.6g
· 21% DV
Fat
14.1g
· 18% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 21% · Fat 62%
Breakfast salad with white cheese nutrition facts table · 1 bottle (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 5.5 g | 28% |
| Trans fat | 0.07 g | |
| Sodium | 682 mg | 30% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 10.6 g | 21% |
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 Bottle of Breakfast salad with white cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 220 g | 202 kcal |
| 1 piece (small) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 cup (chopped) | 140 g | 129 kcal |
| 1 serving (small) | 150 g | 138 kcal |
| 1 piece (large) | 180 g | 166 kcal |
| 1 serving (medium) | 220 g | 202 kcal |
| 2 cup (chopped) | 280 g | 258 kcal |
| 1 serving (large) | 320 g | 294 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Breakfast salad with white cheese
What goes in a breakfast salad with white cheese?
A breakfast salad with white cheese usually combines tomatoes, cucumber, leafy greens and crumbled cheese. Parsley, olives or spring onion are common additions. Taste the cheese before seasoning, since some white cheeses are already quite salty.
How do you make a breakfast salad with white cheese?
To make a breakfast salad with white cheese, wash and chop the tomatoes, cucumber and greens, then crumble the cheese over the top. Add olive oil or lemon if you like, and toss gently so the cheese does not break down too much.
What kind of white cheese is best in a breakfast salad with white cheese?
A mild, salty brined white cheese works well in a breakfast salad with white cheese. Turkish beyaz peynir is traditional; a firmer or tangier cheese will give the salad a stronger flavor, so adjust any added salt accordingly.
Can you make a breakfast salad with white cheese the night before?
You can prepare the vegetables for a breakfast salad with white cheese the night before, but keep them covered in the refrigerator and add the cheese and dressing shortly before serving. Chopped tomatoes release liquid, while dressed greens can turn limp.
How long does a breakfast salad with white cheese last in the fridge?
A breakfast salad with white cheese is best eaten fresh, but leftovers can be refrigerated in a covered container and eaten by the next day. The tomatoes will soften and release juice, so discard the salad if it has been left out for hours.
What dressing goes with a breakfast salad with white cheese?
Olive oil and a squeeze of lemon make a simple dressing for a breakfast salad with white cheese. The cheese and olives, if included, may already provide plenty of salt, so taste the salad before adding more.
What can you serve with a breakfast salad with white cheese?
Serve a breakfast salad with white cheese alongside warm bread, eggs or olives for a Turkish-style breakfast. It also works as a fresh side for a brunch spread; add the dressing at the table if you want to keep the greens crisp.
Can you use feta in a breakfast salad with white cheese?
Yes, feta can stand in for the white cheese in a breakfast salad with white cheese, although it may taste tangier and saltier than Turkish beyaz peynir. Crumble it over the vegetables and taste before adding extra seasoning.
Should you peel the cucumber for a breakfast salad with white cheese?
No, you do not need to peel the cucumber for a breakfast salad with white cheese. Wash it well and leave the skin on for extra crunch; peel it only if the skin is tough or you prefer a softer texture.
Is a breakfast salad with white cheese filling enough for breakfast?
A breakfast salad with white cheese can be part of a satisfying breakfast, but the salad alone may not keep everyone full for long. Pair it with eggs or bread if you need a more substantial meal.
Breakfast salad with white cheese Vitamins & Minerals
Vitamins
Vitamin K
101.2µg · 84% DV
B12
0.77µg · 32% DV
Vitamin C
27.28mg · 30% DV
Vitamin A
259.6µg · 29% DV
Minerals
Phosphorus
238mg · 34% DV
Sodium
682mg · 30% DV
Calcium
290mg · 29% DV
Selenium
11µg · 20% DV
Potassium ⭐
484mg · 14% DV
Breakfast salad with white cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast salad with white cheese
To burn the 202 calories in 1 bottle (medium) (220 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 Breakfast salad with white cheese?
Breakfast salad with white cheese is a Turkish-style breakfast dish made with tomatoes, cucumber and fresh greens topped with crumbled white cheese. The exact mix varies from kitchen to kitchen, and peppers or olives may also find their way into the bowl.
Juicy, crisp vegetables balance the cheese’s creamy texture and salty tang. In Turkey, it is served as part of a breakfast spread, often alongside bread, olives and tea; it also makes a simple light lunch. The vegetables keep it fresh and relatively light, with 92 calories per 100 g. Use a little less cheese and add extra greens if you want a lighter bowl.
How Nutritious Is Breakfast salad with white cheese?
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 Breakfast salad with white cheese 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 with white cheese Contain Allergens?
Contains these allergens:
Which Diets Is Breakfast salad with white cheese 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
Breakfast salad with white cheese Fat Profile
SATURATED
5.5g
MONOUNSATURATED
4.84g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.