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Shepherd salad with onion Calories
Low-calorie, good source of vitamin C, refreshing salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shepherd salad with onion (150 g) has 48 calories. That works out to 32 calories per 100 g. It contains 9.1 g of carbs, 1.7 g of protein, 0.6 g of fat and 2.3 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.
Shepherd salad with onion Nutrition Facts
Selected: 1 serving (medium) · 150 g
48
KCAL / 150G
Carbs
9.1g
· 3% DV
Protein
1.7g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 14% · Fat 11%
Shepherd salad with onion nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 2.3 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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How Many Calories in 1 Serving of Shepherd salad with onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 48 kcal |
| 1 piece (small) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 100 g | 32 kcal |
| 1 cup (chopped) | 120 g | 38 kcal |
| 1 piece (large) | 180 g | 58 kcal |
| 2 cup (chopped) | 240 g | 77 kcal |
| 1 serving (large) | 250 g | 80 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Shepherd salad with onion
What goes into shepherd salad with onion?
Shepherd salad with onion usually contains tomatoes, cucumber, green pepper, onion, parsley, olive oil and lemon juice. The vegetables are chopped into small pieces, and some versions vary the herbs or use vinegar instead of lemon.
How do you make shepherd salad with onion?
Chop tomatoes, cucumber and green pepper into small cubes, then add finely chopped onion and parsley. Dress shepherd salad with onion with olive oil, lemon juice and salt just before serving so the vegetables stay fresh and crisp.
Where does shepherd salad with onion come from?
Shepherd salad with onion is a Turkish-style chopped vegetable salad, commonly served alongside grilled foods and home-cooked meals. Its name reflects a simple salad made from readily available vegetables; recipes vary between households and regions.
Why does shepherd salad with onion get watery?
Shepherd salad with onion gets watery because chopped tomatoes and cucumbers release juice, especially after salt or dressing is added. Chop the vegetables shortly before serving, and add the salt, lemon and olive oil at the last moment.
Can you make shepherd salad with onion ahead of time?
You can prepare the vegetables for shepherd salad with onion ahead, but keep them chilled and undressed. Add the lemon juice, oil and salt just before eating; once dressed, the salad softens and releases liquid rather quickly.
What is the difference between shepherd salad with onion and Greek salad?
Shepherd salad with onion is finely chopped, typically featuring tomato, cucumber, green pepper and onion. Greek salad is usually made with larger vegetable pieces and commonly includes feta and olives, giving it a different texture and flavor.
Which onion works best in shepherd salad with onion?
Yellow or white onion gives shepherd salad with onion a sharp, traditional bite, while red onion tends to taste milder and adds color. Slice it thinly; rinsing the slices briefly in cold water can soften their pungency.
What dressing is used for shepherd salad with onion?
A simple dressing of olive oil, lemon juice and salt is common for shepherd salad with onion. Vinegar can replace or accompany the lemon, but add dressing shortly before serving to keep the chopped vegetables from becoming soggy.
What should you serve with shepherd salad with onion?
Shepherd salad with onion pairs well with grilled meat, kebabs, fish and other savory main dishes. It also works beside rice or beans, where its fresh, tangy vegetables contrast with the richer or heartier food.
Can you add feta to shepherd salad with onion?
Yes, feta can be added to shepherd salad with onion, although it makes the dish more like a variation than a traditional Turkish-style version. Crumble it over the salad just before serving, and taste before adding extra salt.
Shepherd salad with onion Vitamins & Minerals
Vitamins
Vitamin C
27mg · 30% DV
Vitamin K
33µg · 28% DV
B6
0.12mg · 7% DV
Folate
27µg · 7% DV
Minerals
Potassium ⭐
330mg · 10% DV
Copper
0.08mg · 9% DV
Manganese
0.18mg · 8% DV
Phosphorus
42mg · 6% DV
Sodium
12mg · 1% DV
Shepherd salad with onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shepherd salad with onion
To burn the 48 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 salad with onion?
Shepherd salad with onion is a Turkish-style chopped salad, usually made with ripe tomatoes, cucumber, green pepper and onion, often finished with parsley. Olive oil and lemon juice or vinegar bring the ingredients together, while the exact mix varies from household to household.
Crisp, juicy and gently sharp, it is commonly served alongside grilled meat, kebabs and home-cooked dishes, or as part of a spread of small plates. Its fresh vegetables make it light and a useful source of vitamin C. For a lighter dressing, use just a little oil; pair it with beans, lentils or bread if you want a more substantial meal.
How Nutritious Is Shepherd salad with onion?
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 Shepherd salad with onion 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 salad with onion Contain Allergens?
No known major allergens
Which Diets Is Shepherd salad with onion 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 salad with onion Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.