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Light chopped salad with tomato, cucumber, pepper, onion and olive oil
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 1.7 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 69 kcal |
| 1 piece (half) | 75 g | 35 kcal |
| 100 g | 100 g | 46 kcal |
| 1 serving (small) | 100 g | 46 kcal |
| 1 cup (chopped) | 120 g | 55 kcal |
| 1 piece (whole) | 150 g | 69 kcal |
| 2 cup (chopped) | 240 g | 110 kcal |
| 1 serving (large) | 250 g | 115 kcal |
Calculated from 46 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 69 calories in 1 serving (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.
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.
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.
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.
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.
No known major allergens
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
SATURATED
0.57g
MONOUNSATURATED
2.58g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.