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Ciya Salad Calories
Ciya Salad is a refreshing, nutrient-rich salad made with Mediterranean greens, tomatoes, cucumber, fresh herbs, pomegranate molasses, and olive oil.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ciya Salad (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 7.4 g of carbs, 1.9 g of protein, 4.6 g of fat and 2.6 g of fiber. Its 102 µg of Vitamin K covers 85% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Ciya Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
78
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
1.9g
· 4% DV
Fat
4.6g
· 6% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 10% · Fat 52%
Ciya Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 4.6 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 1.9 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 Ciya Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 78 kcal |
| 1 serving (extra small) | 60 g | 39 kcal |
| 1 serving (small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (chopped) | 100 g | 65 kcal |
| 1 serving (large) | 180 g | 117 kcal |
| 1 serving (extra large) | 240 g | 156 kcal |
| 1 bottle (large) | 250 g | 163 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Ciya Salad
What is in Ciya Salad?
Ciya Salad combines Mediterranean greens, tomatoes, cucumber, fresh herbs, pomegranate molasses, and olive oil. The particular greens and herbs can vary with the season, while the pomegranate molasses gives the salad its distinctive sweet-tart dressing.
How do you make Ciya Salad?
To make Ciya Salad, wash and thoroughly dry the greens and herbs, then chop them with the tomatoes and cucumber. Toss everything with olive oil and pomegranate molasses just before serving so the vegetables stay crisp.
Can you make Ciya Salad without pomegranate molasses?
Yes, lemon juice can stand in for pomegranate molasses in Ciya Salad. It makes the dressing brighter and more citrusy, but loses the molasses’s fruity sweetness, so start with a little and adjust to taste.
What herbs go best in Ciya Salad?
Fresh parsley and mint work well in Ciya Salad, alongside whatever tender Mediterranean greens are available. Use herbs that taste fresh rather than woody, and dry them well after washing so they do not water down the dressing.
Can Ciya Salad be made ahead?
You can wash and chop the Ciya Salad ingredients ahead, but keep the dressing separate. Add the olive oil and pomegranate molasses shortly before serving; dressed greens wilt, and chopped tomatoes and cucumber release liquid as they stand.
What should you serve with Ciya Salad?
Ciya Salad pairs well with grilled vegetables, kebabs, and hearty bean or lentil dishes. Its fresh herbs and tangy pomegranate dressing make a bright contrast to richer mains, or it can be served as part of a mezze spread.
Is Ciya Salad the same as a Turkish shepherd’s salad?
No, Ciya Salad is not simply another name for Turkish shepherd’s salad. Both may include tomatoes and cucumber, but Ciya Salad is characterized by Mediterranean greens, fresh herbs, olive oil, and pomegranate molasses.
How do you keep Ciya Salad from getting watery?
To keep Ciya Salad from getting watery, dry the greens thoroughly and add the dressing just before serving. Use a sharp knife for the tomatoes and cucumber, and avoid leaving the dressed salad at room temperature for long.
Can you use bottled pomegranate molasses in Ciya Salad?
Yes, bottled pomegranate molasses works in Ciya Salad. Its flavor can range from sharp to quite sweet, so add it gradually and taste the dressing before adding more; a very sweet version may need a little lemon juice.
Is Ciya Salad served as a main dish or a side?
Ciya Salad is usually served as a side or as part of a larger meal rather than as a complete main dish. It goes especially well beside grilled foods and other Turkish-style dishes, where its fresh, tart flavors balance richer bites.
Ciya Salad Vitamins & Minerals
Vitamins
Vitamin K
102µg · 85% DV
Vitamin A
384µg · 43% DV
Vitamin C
21.6mg · 24% DV
Folate
45.6µg · 11% DV
Minerals
Sodium
216mg · 9% DV
Copper
0.08mg · 9% DV
Potassium ⭐
312mg · 9% DV
Manganese
0.19mg · 8% DV
Ciya Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ciya Salad
To burn the 78 calories in 1 serving (medium) (120 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 Ciya Salad?
Ciya Salad brings together Mediterranean greens, tomato, cucumber and fresh herbs, dressed with olive oil and pomegranate molasses. The result is a Turkish-style salad with a bright, fruity tang rather than a creamy dressing, and a mix of crisp and tender textures.
In Turkey, it works well as a meze or as a fresh side to grilled meats and other substantial dishes; it also makes an easy light lunch. Its vegetables and herbs give it a fresh, fibre-containing profile, while the dressing contributes much of its richness. At 65 calories per 100 g, it is relatively light. Use the oil sparingly for a lighter version, or add beans or grilled cheese when you want a more filling meal.
How Nutritious Is Ciya 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 Ciya 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 Ciya Salad Contain Allergens?
No known major allergens
Which Diets Is Ciya 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
Ciya Salad Fat Profile
SATURATED
0.72g
MONOUNSATURATED
3g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.