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Chopped cucumber, tomato, and onion with scattered green herbs are piled in a bowl, their moist pieces glistening with a light coating of dressing.
●Low GI

Sour salad Calories

Light vegetable-based salad with a sour flavor profile

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

35kcal

GI

15low

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.8g

Quick answer

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.

Sour salad Nutrition Facts

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%

Sour salad nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories53 kcal
Total fat0.6 g1%
Saturated fat0.09 g0%
Trans fat0 g
Sodium270 mg12%
Total carbohydrate9.1 g3%
Fiber2.7 g10%
Protein1.8 g4%

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 Sour salad?

ServingAmountCalories
1 serving (medium)150 g53 kcal
1 tablespoon (small)15 g5 kcal
2 tablespoon (double)30 g11 kcal
1 cup (small)80 g28 kcal
100 g100 g35 kcal
1 cup (medium)120 g42 kcal
1 serving (large)220 g77 kcal
1 piece (whole)250 g88 kcal

Calculated from 35 calories per 100 g.

Frequently Asked Questions About Sour salad

What is in Sour salad?

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.

How do you make Sour salad?

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.

Why does Sour salad taste sour?

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.

How can you make Sour salad less sour?

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.

How long does Sour salad last in the fridge?

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.

Can you make Sour salad ahead of time?

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.

What goes well with Sour salad?

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.

Can you change the vegetables in Sour salad?

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.

Should you dress Sour salad before serving?

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.

Can you eat leftover Sour salad the next day?

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.

Sour salad Vitamins & Minerals

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

Sour salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.5
Low

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

How to Burn Off Sour salad

To burn the 53 calories in 1 serving (medium) (150 g):

🚶

13min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

What is Sour salad?

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.

How Nutritious Is Sour salad?

Nutrient density

High

68/ 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

47/ 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 Sour 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 Sour 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 Sour 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

Sour salad Fat Profile

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.

Compare Sour salad

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Foods Similar to Sour salad

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18 kcal

🫑

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🥄

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44 kcal

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20 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.