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Traditional salad made with assorted fresh vegetables
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 102 mg | 4% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 1.6 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 cup (medium) | 120 g | 46 kcal |
| 1 cup (small) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 piece (small) | 100 g | 38 kcal |
| 1 serving (medium) | 150 g | 57 kcal |
| 1 cup (large) | 180 g | 68 kcal |
| 1 piece (large) | 200 g | 76 kcal |
| 1 serving (large) | 250 g | 95 kcal |
| 1 bottle (jumbo) | 300 g | 114 kcal |
Calculated from 38 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 46 calories in 1 cup (medium) (120 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.
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.
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
0.18g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.