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Carrot, beet, parsley, and walnut salad Calories
A salad of carrot, beet, parsley, and walnuts, without added dressing or oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Carrot, beet, parsley, and walnut salad (150 g) has 201 calories. That works out to 134 calories per 100 g. It contains 15 g of carbs, 5.1 g of protein, 15 g of fat and 5.1 g of fiber. Its 67.5 µg of Vitamin K covers 56% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Carrot, beet, parsley, and walnut salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
201
KCAL / 150G
Carbs
15g
· 5% DV
Protein
5.1g
· 10% DV
Fat
15g
· 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 28% · Protein 9% · Fat 63%
Carrot, beet, parsley, and walnut salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 201 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 5.1 g | 18% |
| Protein | 5.1 g | 10% |
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 Cup of Carrot, beet, parsley, and walnut salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 201 kcal |
| 1 tablespoon (chopped) | 15 g | 20 kcal |
| 100 g | 100 g | 134 kcal |
| 1 cup (small) | 100 g | 134 kcal |
| 1 serving (small) | 120 g | 161 kcal |
| 1 serving (medium) | 180 g | 241 kcal |
| 1 cup (large) | 200 g | 268 kcal |
| 1 serving (large) | 250 g | 335 kcal |
| 1 bottle (large) | 300 g | 402 kcal |
Calculated from 134 calories per 100 g.
Frequently Asked Questions About Carrot, beet, parsley, and walnut salad
How do you make Carrot, beet, parsley, and walnut salad?
Grate the carrot and beet, finely chop the parsley, and toss them with roughly chopped walnuts. Add lemon juice and seasoning if you like; the salad can be served without oil or a creamy dressing.
Can you eat raw beet in Carrot, beet, parsley, and walnut salad?
Yes, raw beet is commonly grated into this salad and gives it a crisp texture. If you prefer a softer bite, use cooked, cooled beet instead; it will color the carrot and parsley more strongly.
What dressing goes with Carrot, beet, parsley, and walnut salad?
Lemon juice works well because its brightness balances the earthy beet and sweet carrot. For a richer version, whisk lemon with olive oil; for the undressed style, use lemon, salt, and pepper without added oil.
How long does Carrot, beet, parsley, and walnut salad keep in the fridge?
Store the salad in a covered container in the refrigerator and aim to eat it within 2–3 days. For the best crunch, keep the walnuts separate and stir them in just before serving.
Why does Carrot, beet, parsley, and walnut salad turn red?
Beet releases its deep red-purple natural pigments when grated or mixed, so it colors the carrot and parsley. To keep the ingredients more distinct, add the beet last and toss the salad shortly before serving.
Should the beet be cooked for Carrot, beet, parsley, and walnut salad?
No, cooking is not necessary: raw beet can be grated straight into the salad. Cooked beet is also suitable if you want a softer texture, but cool it completely first so it does not wilt the parsley.
Can you prepare Carrot, beet, parsley, and walnut salad ahead of time?
Yes, grate the carrot and beet in advance and refrigerate them in a sealed container. Add the chopped parsley and walnuts closer to mealtime; this helps the herbs stay fresh and prevents the nuts from softening.
What can you serve with Carrot, beet, parsley, and walnut salad?
Serve it alongside grilled vegetables, lentils, or a roasted main dish for a fresh, crunchy contrast. It also works as a light lunch with bread, or as one of several salads at a shared meal.
Can you freeze Carrot, beet, parsley, and walnut salad?
Freezing the assembled salad is not recommended because thawed parsley becomes limp and the grated vegetables release water. If you need to prepare ahead, freeze cooked beet separately, then thaw it in the refrigerator and assemble the salad fresh.
Is Carrot, beet, parsley, and walnut salad good for weight loss?
It can fit into a weight-loss meal because its vegetables provide volume and fiber. Walnuts make it more filling but are energy-dense, so keep the portion comfortable and pair the salad with a balanced meal.
Carrot, beet, parsley, and walnut salad Vitamins & Minerals
Vitamins
Vitamin K
67.5µg · 56% DV
Vitamin A
210µg · 23% DV
B1
0.18mg · 15% DV
B6
0.22mg · 13% DV
Minerals
Copper
0.33mg · 37% DV
Manganese
0.83mg · 36% DV
Potassium ⭐
555mg · 16% DV
Phosphorus
113mg · 16% DV
Sodium
75mg · 3% DV
Carrot, beet, parsley, and walnut salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot, beet, parsley, and walnut salad
To burn the 201 calories in 1 cup (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 Carrot, beet, parsley, and walnut salad?
Carrot, beet, parsley, and walnut salad combines grated or finely chopped carrot and beet with fresh parsley and pieces of walnut. This version has no added dressing or oil, so the vegetables’ natural sweetness and the walnuts’ rich, earthy flavour come through clearly.
It works as a colourful side dish, part of a shared meal, or a light lunch; a squeeze of lemon can brighten the flavours. The vegetables contribute fibre, while walnuts make the salad more substantial with their fat and some protein. Each 100 g provides 3.4 g of fibre. Pair it with beans, lentils, or a grain for a more filling plant-based meal.
How Nutritious Is Carrot, beet, parsley, and walnut salad?
Nutrient density
Medium
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 Carrot, beet, parsley, and walnut 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 Carrot, beet, parsley, and walnut salad Contain Allergens?
Contains these allergens:
Which Diets Is Carrot, beet, parsley, and walnut 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
Carrot, beet, parsley, and walnut salad Fat Profile
SATURATED
1.8g
MONOUNSATURATED
1.8g
POLYUNSATURATED
10.8g
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.