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Dill mint salad Calories
Low-calorie refreshing herb salad with vitamins C and K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Dill mint salad (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 6.1 g of carbs, 2.2 g of protein, 0.7 g of fat and 2.8 g of fiber. Its 222 µg of Vitamin K covers 185% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dill mint salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
38
KCAL / 120G
Carbs
6.1g
· 2% DV
Protein
2.2g
· 4% DV
Fat
0.7g
· 1% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 22% · Fat 16%
Dill mint salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 2.2 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 Dill mint salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 38 kcal |
| 2 tablespoon (chopped) | 20 g | 6 kcal |
| 1 piece (whole) | 25 g | 8 kcal |
| 1 cup (shredded) | 45 g | 14 kcal |
| 1 serving (small) | 80 g | 26 kcal |
| 1 cup (chopped) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (large) | 180 g | 58 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Dill mint salad
How do you make Dill mint salad?
To make Dill mint salad, rinse and thoroughly dry fresh dill and mint, then chop them finely. Add optional cucumber, tomato, or spring onion, and toss with olive oil, lemon juice, and salt just before serving.
What ingredients go in Dill mint salad?
Dill mint salad centers on fresh dill and mint, usually with a simple lemon-and-olive-oil dressing. Cucumber, tomato, and spring onion are common additions, but there is no single fixed ingredient list, so you can keep it herb-focused.
What dressing goes best with Dill mint salad?
A light dressing of olive oil, lemon juice, and salt suits Dill mint salad best because it lets the fresh herbs stand out. Add the lemon gradually and dress the salad shortly before serving so the leaves do not wilt.
What do you serve with Dill mint salad?
Dill mint salad pairs well with grilled fish, roasted or grilled meats, and simple grain or vegetable dishes. Its fresh, tangy flavor can balance richer food, so serve it as a side rather than expecting it to replace a substantial main.
Is Dill mint salad the same as tabbouleh?
No, Dill mint salad is not the same as tabbouleh. Tabbouleh is a distinct parsley-and-bulgur salad, commonly including tomato, mint, lemon, and olive oil; a dill mint salad is centered on dill and mint and does not require bulgur.
Can you make Dill mint salad ahead of time?
You can wash and dry the herbs for Dill mint salad ahead of time, but chop and dress them close to serving. Keeping the dressing separate prevents the leaves from softening and helps the salad retain its fresh texture.
How long does Dill mint salad keep in the fridge?
Dill mint salad is best eaten fresh, since dressed herbs quickly lose their crisp texture. Refrigerate leftovers in a covered container and aim to eat them by the next day; discard the salad if it develops an unusual smell or signs of spoilage.
Can you use dried herbs in Dill mint salad?
Fresh herbs are best for Dill mint salad because they provide its characteristic bright flavor and leafy texture. Dried dill or mint can season a dressing in a pinch, but they will not replace the freshness or bulk of the chopped herbs.
Can you add yogurt to Dill mint salad?
Yes, yogurt can be stirred into Dill mint salad for a creamy variation. Add it just before serving so the herbs stay fresh, and use plain yogurt; the result is a yogurt-based herb salad rather than the usual lightly dressed version.
How do you keep Dill mint salad from getting soggy?
Keep Dill mint salad from getting soggy by drying the herbs thoroughly after washing and adding salt, lemon, and oil only just before serving. If you include juicy tomatoes or cucumber, cut them shortly beforehand and avoid letting the dressed salad stand.
Dill mint salad Vitamins & Minerals
Vitamins
Vitamin K
222µg · 185% DV
Vitamin A
252µg · 28% DV
Vitamin C
21.6mg · 24% DV
Folate
57.6µg · 14% DV
Minerals
Manganese
0.38mg · 17% DV
Iron
2.52mg · 14% DV
Copper
0.11mg · 12% DV
Potassium ⭐
372mg · 11% DV
Sodium
34mg · 1% DV
Dill mint salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dill mint salad
To burn the 38 calories in 1 serving (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.
What is Dill mint salad?
Dill mint salad puts fresh dill and mint at the centre of a simple, adaptable salad. There is no single fixed recipe: the herbs may be chopped with other fresh vegetables and dressed with lemon and a little olive oil. It fits naturally into Turkish-style home cooking, served as a fresh side with grilled foods or as part of a spread of small dishes. Its flavour is fragrant and lively, while the texture depends on the vegetables used.
It’s a refreshing choice when you want a light accompaniment rather than a filling main course. At 32 calories per 100 g, it is low in energy; a measured drizzle of oil and plenty of lemon keep the dressing light.
How Nutritious Is Dill mint 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 Dill mint 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 Dill mint salad Contain Allergens?
No known major allergens
Which Diets Is Dill mint 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
Dill mint salad Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.