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Shepherd's salad (low oil) Calories
Fresh salad with tomatoes, cucumbers, peppers, onions, parsley and a light olive oil dressing.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shepherd's salad (low oil) (150 g) has 57 calories. That works out to 38 calories per 100 g. It contains 8.4 g of carbs, 1.8 g of protein, 1.8 g of fat and 2.6 g of fiber. Its 37.5 µg of Vitamin K covers 31% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Shepherd's salad (low oil) Nutrition Facts
Selected: 1 serving (medium) · 150 g
57
KCAL / 150G
Carbs
8.4g
· 3% DV
Protein
1.8g
· 4% DV
Fat
1.8g
· 2% 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 59% · Protein 13% · Fat 28%
Shepherd's salad (low oil) nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 1.8 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 Shepherd's salad (low oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 57 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (small) | 100 g | 38 kcal |
| 1 cup (medium) | 120 g | 46 kcal |
| 1 serving (large) | 200 g | 76 kcal |
| 1 bottle (large) | 250 g | 95 kcal |
| 1 piece (jumbo) | 300 g | 114 kcal |
| 1 pack (jumbo) | 350 g | 133 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Shepherd's salad (low oil)
What is low-oil shepherd’s salad?
Low-oil shepherd’s salad is a Turkish chopped salad made mainly with tomatoes, cucumbers, green peppers, onion and parsley. A light dressing of olive oil and lemon keeps the vegetables’ fresh, crisp flavours at the centre.
Where does low-oil shepherd’s salad come from?
Low-oil shepherd’s salad is associated with Turkish home cooking and is common across the country. Its name refers to a simple, practical salad rather than one single documented inventor or a recipe tied to just one region.
How small should I chop low-oil shepherd’s salad?
Chop low-oil shepherd’s salad ingredients into small, similar-sized pieces so each bite includes several vegetables. A sharp knife helps keep the tomatoes and cucumbers neat instead of crushing them, while finely chopping the parsley distributes its flavour.
What dressing goes on low-oil shepherd’s salad?
Low-oil shepherd’s salad is usually dressed with lemon juice, a little olive oil and salt. Mix the dressing separately and add it shortly before serving; this seasons the vegetables evenly without leaving them sitting in excess liquid.
What should I serve with low-oil shepherd’s salad?
Low-oil shepherd’s salad pairs especially well with grilled kebabs, meat or chicken, where its cool, tangy vegetables contrast with smoky flavours. It also works beside rice, flatbread or a simple bean dish as part of a Turkish-style meal.
Can I add feta to low-oil shepherd’s salad?
Yes, crumbled feta can be added to low-oil shepherd’s salad for a saltier, creamier variation, though it is not essential to the Turkish-style basic recipe. Add it just before serving so it stays in pieces rather than blending into the dressing.
Can low-oil shepherd’s salad be made ahead?
Low-oil shepherd’s salad is best assembled close to serving because chopped tomatoes and cucumbers release liquid. You can wash and dry the vegetables ahead, then chop and dress them shortly before the meal; refrigerate any leftovers in a covered container.
How do I stop low-oil shepherd’s salad from getting watery?
To keep low-oil shepherd’s salad from getting watery, use firm, ripe tomatoes, drain washed vegetables well and avoid salting them early. Chop and dress the salad shortly before serving, since salt and lemon draw liquid from the vegetables.
How is low-oil shepherd’s salad different from Greek salad?
Low-oil shepherd’s salad is usually finely chopped and built around tomatoes, cucumbers, green peppers, onion and parsley. Greek salad more often has larger vegetable pieces, olives and feta, and typically uses a different combination of herbs and dressing.
Can low-oil shepherd’s salad be made without onion?
Yes, low-oil shepherd’s salad can be made without onion if you prefer a milder taste or want to avoid its lingering sharpness. The tomatoes, cucumber, pepper and parsley still give the salad its characteristic fresh, crunchy profile.
Shepherd's salad (low oil) Vitamins & Minerals
Vitamins
Vitamin K
37.5µg · 31% DV
Vitamin C
27mg · 30% DV
Vitamin A
180µg · 20% DV
Folate
34.5µg · 9% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
330mg · 10% DV
Phosphorus
42mg · 6% DV
Manganese
0.12mg · 5% DV
Sodium
21mg · 1% DV
Shepherd's salad (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shepherd's salad (low oil)
To burn the 57 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.
What is Shepherd's salad (low oil)?
Shepherd's salad (low oil) is a Turkish salad of chopped tomatoes, cucumbers, peppers, onions and parsley, dressed with a little olive oil. It is a familiar home-style dish in Turkey, where crisp, juicy vegetables make the most of the summer harvest.
In Turkey it often accompanies kebabs, grilled fish or other main dishes, and can also be served as part of a spread of small plates. Elsewhere, it works well as a fresh side for grilled foods or a simple lunch salad. Mostly vegetables, it offers some fibre without being heavy; 100 g provides 38 calories. Add the dressing shortly before serving to keep the vegetables crisp, and pair it with bread or beans for a more substantial meal.
How Nutritious Is Shepherd's salad (low oil)?
Nutrient density
Very 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 Shepherd's salad (low oil) 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 Shepherd's salad (low oil) Contain Allergens?
No known major allergens
Which Diets Is Shepherd's salad (low oil) 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
Shepherd's salad (low oil) Fat Profile
SATURATED
0.24g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.27g
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.