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Light vegetable-based salad with a sour flavor profile
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sour salad (150 g) has 53 calories. That works out to 35 calories per 100 g. It contains 9.1 g of carbs, 1.8 g of protein, 0.6 g of fat and 2.7 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
53
KCAL / 150G
Carbs
9.1g
· 3% DV
Protein
1.8g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 15% · Fat 11%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 1.8 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 53 kcal |
| 1 tablespoon (small) | 15 g | 5 kcal |
| 2 tablespoon (double) | 30 g | 11 kcal |
| 1 cup (small) | 80 g | 28 kcal |
| 100 g | 100 g | 35 kcal |
| 1 cup (medium) | 120 g | 42 kcal |
| 1 serving (large) | 220 g | 77 kcal |
| 1 piece (whole) | 250 g | 88 kcal |
Calculated from 35 calories per 100 g.
Sour salad is a vegetable-based salad with a distinctly tangy flavor, but it does not have one universally fixed ingredient list. The vegetables and the ingredient that provides the sourness can vary by recipe and local tradition.
To make Sour salad, combine washed, chopped vegetables with a tangy dressing or sour ingredient. Add the sour element gradually, taste as you go, and mix it in shortly before serving so the vegetables stay crisp.
Sour salad tastes sour because its dressing or ingredients provide acidity. Lemon juice, vinegar, or a sour fruit may be used, depending on the recipe; the name alone does not specify one particular souring ingredient.
To make Sour salad less sour, use less of the acidic dressing and add more chopped vegetables to spread the flavor through the bowl. A little olive oil can soften the sharpness, but add it gradually and taste again.
Sour salad keeps best when refrigerated in a covered container and eaten promptly, because cut vegetables soften and release liquid over time. If it has been left at room temperature for an extended period or looks or smells off, discard it.
Yes, you can wash and chop the vegetables for Sour salad ahead of time, but keep them chilled and store the dressing separately. Combine them shortly before serving to preserve the vegetables’ crisp texture.
Sour salad pairs well with grilled foods, roasted vegetables, and hearty bean or grain dishes. Its tangy vegetable flavor can balance richer main courses, or you can add beans to make it more substantial.
Yes, the vegetables in Sour salad can vary because the name does not point to one fixed recipe. Choose vegetables that are suitable for eating raw, and add the sour dressing gradually so it does not overwhelm milder ingredients.
Dress Sour salad shortly before serving for the best texture. Acidic dressing draws moisture from chopped vegetables, so mixing it in too early can leave the salad watery and less crisp.
Yes, leftover Sour salad can be eaten the next day if it was refrigerated promptly in a covered container. Expect softer vegetables and some liquid in the bottom; discard it if it sat out for too long or has changed in smell or appearance.
Vitamins
Vitamin K
42µg · 35% DV
Vitamin C
21mg · 23% DV
Vitamin A
67.5µg · 8% DV
B6
0.12mg · 7% DV
Minerals
Sodium
270mg · 12% DV
Copper
0.08mg · 9% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
255mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 53 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.
Sour salad is a vegetable-based salad defined by a tangy, acidic taste. The name does not point to one fixed recipe or place of origin, so ingredients vary; fresh vegetables are commonly dressed with something sharp, such as lemon juice or vinegar.
Serve it alongside a main dish, as part of a mezze-style spread, or as a fresh side at a summer meal. Its crisp vegetables and bright sourness can balance richer foods without making the plate feel heavy. It is light in calories and provides some fibre. For a more filling version, add beans or chickpeas, and keep the dressing modest if you want to preserve its light character.
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
0.09g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.