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Finely chopped red tomatoes, pale-green cucumber, green pepper, and purple onion are mixed with flecks of parsley and served in a shallow bowl.
●Low GI

Coban salad Calories

Light chopped salad with tomato, cucumber, pepper, onion and olive oil

In season: Summer · Autumn

CALORIES · 100 G

46kcal

GI

15low

POTASSIUM · 100 G

220mg

FIBER · 100 G

1.4g

Quick answer

1 serving (medium) of Coban salad (150 g) has 69 calories. That works out to 46 calories per 100 g. It contains 7.2 g of carbs, 1.7 g of protein, 4.1 g of fat and 2.1 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Coban salad Nutrition Facts

Selected: 1 serving (medium) · 150 g

69

KCAL / 150G

Carbs

7.2g

· 3% DV

Protein

1.7g

· 3% DV

Fat

4.1g

· 5% 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 40% · Protein 9% · Fat 51%

Coban salad nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories69 kcal
Total fat4.1 g5%
Saturated fat0.57 g3%
Trans fat0 g
Sodium180 mg8%
Total carbohydrate7.2 g3%
Fiber2.1 g8%
Protein1.7 g3%

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 Coban salad?

ServingAmountCalories
1 serving (medium)150 g69 kcal
1 piece (half)75 g35 kcal
100 g100 g46 kcal
1 serving (small)100 g46 kcal
1 cup (chopped)120 g55 kcal
1 piece (whole)150 g69 kcal
2 cup (chopped)240 g110 kcal
1 serving (large)250 g115 kcal

Calculated from 46 calories per 100 g.

Frequently Asked Questions About Coban salad

What is Coban salad made of?

Coban salad is a Turkish chopped salad usually made with tomatoes, cucumbers, green pepper, onion and olive oil. Lemon juice and salt are common additions, while the vegetables are cut small rather than served in large wedges.

How do you make Coban salad?

To make Coban salad, finely chop ripe tomatoes, cucumber, green pepper and onion, then toss them with olive oil, salt and lemon juice. Mix gently and serve soon so the vegetables stay crisp instead of releasing too much liquid.

Why does Coban salad get watery?

Coban salad gets watery because chopped tomatoes and cucumbers release juice, especially after salting or sitting. Add salt and dressing just before serving, and drain excess liquid if the salad has already been prepared.

What do you serve with Coban salad?

Coban salad is commonly served alongside grilled meats, kebabs and köfte, and it also works with pilaf or other Turkish main dishes. Its fresh, tangy vegetables balance rich or smoky foods.

Can you make Coban salad ahead of time?

You can chop the pepper and onion ahead, but Coban salad is best assembled close to serving. Keep the tomato, cucumber and dressing separate until then; mixing them early makes the salad softer and wetter.

Should you peel the cucumber for Coban salad?

You do not have to peel the cucumber for Coban salad. Wash it well and leave the skin on for a firmer bite; peel it if the skin is tough or unpleasantly bitter.

How do you keep onion from tasting too strong in Coban salad?

For a milder Coban salad, rinse the finely chopped onion under cold water and drain it thoroughly before mixing. This takes the edge off its sharpness without changing the salad’s fresh character.

Can you add sumac to Coban salad?

Yes, sumac can be sprinkled over Coban salad for a tart, savory note. Add a little at a time, since lemon juice is also commonly used and too much acidity can overwhelm the fresh vegetables.

How long does Coban salad keep in the fridge?

Coban salad keeps covered in the refrigerator, but its texture is best on the day it is made. The chopped vegetables soften and release more liquid as they sit, so drain off excess juice before serving leftovers.

Is Coban salad traditionally served with feta?

Feta is not essential to traditional Coban salad, which is centered on chopped vegetables and olive oil. You can crumble it over the top as a variation, but that makes the salad saltier and less traditional.

Coban salad Vitamins & Minerals

Vitamins

Vitamin C

27mg · 30% DV

Vitamin K

36µg · 30% DV

Vitamin E

1.35mg · 9% DV

Biotin

2.4µg · 8% DV

Minerals

Copper

0.09mg · 10% DV

Potassium ⭐

330mg · 10% DV

Manganese

0.18mg · 8% DV

Sodium

180mg · 8% DV

Coban salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.5
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Coban salad

To burn the 69 calories in 1 serving (medium) (150 g):

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Coban salad?

Coban salad is a Turkish-style chopped salad of tomato, cucumber, pepper and onion, dressed with olive oil. The vegetables are cut small but left crisp, giving it a juicy, refreshing bite with a little sweetness from the tomato and a mellow richness from the oil.

In Turkey it commonly accompanies everyday meals, from grilled dishes to beans and rice, and works just as well as a fresh side at the table. A squeeze of lemon brightens it, and bread is handy for mopping up the dressing. It is mostly vegetables and light overall, at 46 calories per 100 g. Use the olive oil sparingly if you want an even lighter side, or pair it with a more substantial main.

How Nutritious Is Coban salad?

Nutrient density

High

74/ 100

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

44/ 100

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 Coban 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 Coban salad Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Coban 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

Coban salad Fat Profile

SATURATED

0.57g

MONOUNSATURATED

2.58g

POLYUNSATURATED

0.55g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Coban salad

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Nutrition data compiled from USDA FoodData Central and scientific sources.