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Finely chopped red tomatoes, green cucumber, pale onion, and flecks of leafy herbs are mixed in a shallow bowl.
●Low GI

Coran salad Calories

Traditional salad made with assorted fresh vegetables

In season: Spring · Summer · Autumn

CALORIES · 100 G

38kcal

GI

18low

POTASSIUM · 100 G

210mg

FIBER · 100 G

2.2g

Quick answer

1 cup (medium) of Coran salad (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 7.4 g of carbs, 1.6 g of protein, 1.2 g of fat and 2.6 g of fiber. Its 74.4 µg of Vitamin K covers 62% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.

Coran salad Nutrition Facts

Selected: 1 cup (medium) · 120 g

46

KCAL / 120G

Carbs

7.4g

· 3% DV

Protein

1.6g

· 3% DV

Fat

1.2g

· 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 63% · Protein 14% · Fat 23%

Coran salad nutrition facts table · 1 cup (medium) (120 g)

NutrientAmount% DV
Calories46 kcal
Total fat1.2 g2%
Saturated fat0.18 g1%
Trans fat0 g
Sodium102 mg4%
Total carbohydrate7.4 g3%
Fiber2.6 g9%
Protein1.6 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 Cup of Coran salad?

ServingAmountCalories
1 cup (medium)120 g46 kcal
1 cup (small)80 g30 kcal
100 g100 g38 kcal
1 piece (small)100 g38 kcal
1 serving (medium)150 g57 kcal
1 cup (large)180 g68 kcal
1 piece (large)200 g76 kcal
1 serving (large)250 g95 kcal
1 bottle (jumbo)300 g114 kcal

Calculated from 38 calories per 100 g.

Frequently Asked Questions About Coran salad

What is Coran salad?

Coran salad is a traditional salad made with assorted fresh vegetables. The name does not point to one universally fixed recipe, so the ingredients and preparation can vary between household or regional versions.

Where does Coran salad come from?

There is not enough reliable information to assign Coran salad to a particular region. Recipes using this name may differ, so it is better not to claim a specific origin without a source for that version.

What vegetables go in Coran salad?

Coran salad uses an assortment of fresh vegetables, but there is no single ingredient list established for every version. Choose vegetables that are fresh and suitable for eating raw, and adjust the combination to your recipe.

What dressing is used for Coran salad?

A simple lemon-and-olive-oil dressing works well with Coran salad. Add it just before serving so the vegetables stay crisp instead of releasing liquid while they sit.

Can you make Coran salad ahead of time?

Yes, you can prepare the vegetables for Coran salad ahead of serving. Keep them dry and covered in the refrigerator, and store the dressing separately until you are ready to toss and serve the salad.

How do you keep Coran salad from getting watery?

To keep Coran salad from getting watery, dry the vegetables thoroughly after washing and avoid dressing them early. If some vegetables release a lot of liquid, cut them shortly before serving and drain excess juice.

Is Coran salad served cold or at room temperature?

Coran salad is usually served cool or at room temperature, rather than hot. Chilling the prepared vegetables keeps them refreshing, but let the salad lose its refrigerator chill briefly if you prefer a milder flavor.

What foods go well with Coran salad?

Coran salad pairs well with grilled or roasted dishes that benefit from a fresh vegetable side. It can also accompany a grain or legume-based meal, where its crisp texture adds contrast.

Can you add protein to Coran salad to make it a meal?

Yes, adding beans, chickpeas, egg, or grilled fish can make Coran salad more substantial. Keep additions separate until serving if you are preparing the vegetable salad in advance.

How should leftover Coran salad be stored?

Store leftover Coran salad in a covered container in the refrigerator and eat it while the vegetables still look and smell fresh. A dressed salad softens sooner, so keeping the dressing separate is best when possible.

Coran salad Vitamins & Minerals

Vitamins

Vitamin K

74.4µg · 62% DV

Vitamin A

384µg · 43% DV

Vitamin C

21.6mg · 24% DV

Folate

45.6µg · 11% DV

Minerals

Potassium ⭐

252mg · 7% DV

Manganese

0.16mg · 7% DV

Copper

0.05mg · 6% DV

Phosphorus

34mg · 5% DV

Sodium

102mg · 4% DV

Coran salad Glycemic Index

GLYCEMIC INDEX

18
Low
0 Low5570100

GLYCEMIC LOAD

2.4
Low

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

How to Burn Off Coran salad

To burn the 46 calories in 1 cup (medium) (120 g):

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

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

What is Coran salad?

Coran salad is a traditional salad made with an assortment of fresh vegetables. The exact mix can vary with the season and the cook, so it is best understood as a flexible, vegetable-led dish rather than one fixed recipe. The vegetables are typically chopped and served together, keeping their fresh, distinct character.

Its crisp texture and clean, refreshing taste make it a natural side for grilled foods, fish, or a simple home-cooked meal. It can also add freshness to a lunch spread; a modest amount of dressing lets the vegetables remain the focus. At 38 calories per 100 g, it is a light option, with some fibre from the vegetables.

How Nutritious Is Coran salad?

Nutrient density

High

70/ 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

49/ 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 Coran 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 Coran 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 Coran 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

Coran salad Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.23g

⚖️

Omega 6:3 ratio 3.6:1

Below the ideal 4:1 — a good omega balance.

Compare Coran salad

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🥗vs🥗
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Foods Similar to Coran salad

🍅

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18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.