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Cold meat salad Calories
Protein-rich cold salad with meat and vegetables
In season: Summer · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cold meat salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 7.5 g of carbs, 18 g of protein, 9 g of fat and 2.3 g of fiber. Its 1 µg of B12 covers 44% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cold meat salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
7.5g
· 3% DV
Protein
18g
· 36% DV
Fat
9g
· 12% 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 16% · Protein 39% · Fat 45%
Cold meat salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.03 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 18 g | 36% |
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 Cold meat salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 180 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 piece (medium) | 120 g | 144 kcal |
| 1 cup (medium) | 130 g | 156 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 cup (large) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 pack (jumbo) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Cold meat salad
What is cold meat salad made of?
Cold meat salad combines cooked, chilled meat with chopped vegetables and a dressing. Recipes vary: some use a creamy mayonnaise-based dressing, while others use a lighter oil-and-vinegar or lemon dressing; add the dressing shortly before serving to keep the vegetables crisp.
What meat is best for cold meat salad?
Cooked beef, chicken, or turkey all work well in cold meat salad. Beef gives it a fuller flavor, while poultry has a milder taste; use meat that is tender and fully chilled, then dice it or pull it into bite-sized pieces.
How do you keep cold meat salad from getting watery?
Drain and dry the vegetables before mixing them into cold meat salad. Add watery ingredients, such as tomatoes, just before serving, and keep the dressing separate until then; these steps help the salad stay crisp rather than pooling liquid.
Can you make cold meat salad without mayonnaise?
Yes, cold meat salad can be made without mayonnaise. A lemon-and-olive-oil dressing or a yogurt-based sauce works well with cooked meat and vegetables; mix in creamy dressings shortly before serving so the salad keeps its texture.
Is cold meat salad the same as ham salad?
No, cold meat salad is not necessarily ham salad. It can be made with cooked beef or poultry as well as ham, and typically includes vegetables; ham salad often centers on chopped ham and may use a different, creamier dressing.
What should you serve with cold meat salad?
Serve cold meat salad with crusty bread, crackers, or a bowl of soup for a simple meal. It also works as a filling for sandwiches or wraps, but keep the dressing light if you plan to serve it inside bread.
Can you prepare cold meat salad ahead of time?
Yes, you can prepare the cooked meat and chop the vegetables ahead of time. Store them covered in the refrigerator and keep the dressing separate until serving; this prevents the vegetables from softening and the salad from becoming watery.
How long does cold meat salad last in the fridge?
Keep cold meat salad covered in the refrigerator and eat it promptly, especially if it contains mayonnaise or yogurt. Do not leave it sitting out for an extended period; discard portions that have been left unrefrigerated rather than saving them.
Can you freeze cold meat salad?
Freezing assembled cold meat salad is not recommended. Fresh vegetables become limp after thawing, and creamy dressings can split; freeze the cooked meat on its own instead, then thaw it safely and assemble a fresh salad.
How do you keep meat tender in cold meat salad?
Let cooked meat cool before cutting it, then slice it across the grain or pull it into small pieces. Fold it gently into the vegetables rather than mashing it, and avoid leaving it for hours in a strongly acidic dressing.
Cold meat salad Vitamins & Minerals
Vitamins
B12
1.05µg · 44% DV
Vitamin K
27µg · 23% DV
B5
1.05mg · 21% DV
B3
3.15mg · 20% DV
Minerals
Sodium
480mg · 21% DV
Selenium
11µg · 20% DV
Phosphorus
128mg · 18% DV
Zinc
1.8mg · 16% DV
Potassium ⭐
315mg · 9% DV
Cold meat salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cold meat salad
To burn the 180 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 Cold meat salad?
Soyuq soyutma is an Azerbaijani-style cold meat salad, made with boiled meat that is cooled and combined with vegetables. Recipes vary between households, but the mild, savoury meat and fresh vegetables make it a simple dish to serve chilled. In Azerbaijan it suits a shared table or a light meal, especially in warm weather; elsewhere, it can be served as a substantial salad with bread or alongside other small dishes.
The meat makes cold meat salad a protein-containing choice, while the vegetables add some fibre. For a lighter version, use a modest amount of dressing and let the vegetables take up more of the plate.
How Nutritious Is Cold meat 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 Cold meat 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 Cold meat salad Contain Allergens?
Contains these allergens:
Which Diets Is Cold meat salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cold meat salad Fat Profile
SATURATED
3.15g
MONOUNSATURATED
3.3g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.