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Chia Shepherd Salad Calories
Source of fiber, omega-3 and vitamin C
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Chia Shepherd Salad (180 g) has 81 calories. That works out to 45 calories per 100 g. It contains 9.7 g of carbs, 2.9 g of protein, 4.1 g of fat and 5.6 g of fiber. Its 46.8 mg of Vitamin C covers 52% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chia Shepherd Salad Nutrition Facts
Selected: 1 cup (chopped) · 180 g
81
KCAL / 180G
Carbs
9.7g
· 4% DV
Protein
2.9g
· 6% DV
Fat
4.1g
· 5% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 13% · Fat 43%
Chia Shepherd Salad nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 5.6 g | 20% |
| Protein | 2.9 g | 6% |
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 Chopped Chia Shepherd Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 81 kcal |
| ½ cup (chopped) | 90 g | 41 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (small) | 150 g | 68 kcal |
| 1 serving (medium) | 250 g | 113 kcal |
| 1 bottle (large) | 300 g | 135 kcal |
| 1 serving (large) | 350 g | 158 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Chia Shepherd Salad
What goes in Chia Shepherd Salad?
Chia Shepherd Salad combines chopped tomatoes, cucumber, green pepper, onion and parsley with chia seeds. Olive oil and lemon juice make a simple dressing; some versions add sumac. The vegetables should stay the main ingredients, with chia sprinkled in rather than replacing them.
How do you make Chia Shepherd Salad?
To make Chia Shepherd Salad, finely chop tomatoes, cucumber, green pepper, onion and parsley, then toss them with olive oil, lemon juice and salt. Sprinkle chia seeds over the salad just before serving so they add texture without sitting in the dressing too long.
Should chia seeds be soaked before adding them to Chia Shepherd Salad?
No, chia seeds do not need to be soaked before going into Chia Shepherd Salad. Add them dry just before serving; if they sit in the salad’s juices, they absorb liquid and develop a softer, gel-like texture.
Is Chia Shepherd Salad a traditional Turkish dish?
No, Chia Shepherd Salad is a modern variation, not a traditional form of Turkish shepherd salad. The classic salad is made with chopped vegetables, herbs and a simple oil-and-lemon dressing; chia seeds are a later addition.
How is Chia Shepherd Salad different from regular shepherd salad?
Chia Shepherd Salad differs from regular shepherd salad because it includes chia seeds. The familiar chopped vegetables and lemon-and-olive-oil dressing remain, while the seeds add a distinct texture and soak up some of the dressing if left to stand.
How do you keep Chia Shepherd Salad from getting watery?
Keep Chia Shepherd Salad from getting watery by drying the washed vegetables well and adding salt and dressing shortly before serving. Add the chia seeds at the same time, since they absorb liquid and can change the salad’s texture as it sits.
Can you make Chia Shepherd Salad ahead of time?
Yes, you can chop the vegetables for Chia Shepherd Salad ahead and refrigerate them in a covered container. For the freshest texture, wait to add the salt, dressing and chia seeds until just before serving.
What do you serve with Chia Shepherd Salad?
Chia Shepherd Salad goes well with grilled vegetables, lentil dishes, beans or rice, and it can also be served alongside grilled meat or fish. Its bright lemon dressing makes it a refreshing side for richer main courses.
What can you use instead of chia seeds in Chia Shepherd Salad?
You can use sesame seeds or toasted sunflower seeds instead of chia in Chia Shepherd Salad, though they will not create the same texture. You can also leave the seeds out and serve it as a classic-style shepherd salad.
How long does Chia Shepherd Salad keep in the fridge?
Chia Shepherd Salad is best eaten fresh, but it can be refrigerated in a covered container and eaten by the following day. The chopped vegetables release water over time, and the chia seeds soften as they absorb the dressing.
Chia Shepherd Salad Vitamins & Minerals
Vitamins
Vitamin C
46.8mg · 52% DV
Vitamin K
37.8µg · 32% DV
Folate
43.2µg · 11% DV
B6
0.18mg · 11% DV
Minerals
Manganese
0.52mg · 23% DV
Copper
0.18mg · 20% DV
Magnesium
70mg · 17% DV
Calcium
133mg · 13% DV
Potassium ⭐
432mg · 13% DV
Sodium
18mg · 1% DV
Chia Shepherd Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chia Shepherd Salad
To burn the 81 calories in 1 cup (chopped) (180 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 Chia Shepherd Salad?
Chia Shepherd Salad is a chia-seed variation on Turkey’s familiar shepherd salad, usually made with chopped tomatoes, cucumber, green pepper and onion. The seeds add a modern twist to a simple combination of fresh vegetables rather than changing its character.
It is juicy and crisp, with a slight crunch from the chia. In Turkey, shepherd salad is commonly served alongside grilled dishes or as part of a home-style meal; it also works as a light lunch with bread. The salad provides fibre and vitamin C, and its chia contributes omega-3 fats. At 45 calories and 3.1g of fibre per 100g, it makes a fresh, light side. For a lighter dressing, use lemon generously and go easy on the olive oil.
How Nutritious Is Chia Shepherd 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 Chia Shepherd 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 Chia Shepherd Salad Contain Allergens?
No known major allergens
Which Diets Is Chia Shepherd 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
Chia Shepherd Salad Fat Profile
SATURATED
0.43g
MONOUNSATURATED
0.32g
POLYUNSATURATED
2.57g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.