Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Fat-free pomegranate molasses salad Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Fat-free pomegranate molasses salad has 45 calories. It contains 9.2 g of carbs, 1.2 g of protein, 0.2 g of fat and 2.1 g of fiber. Its 38 µg of Vitamin K covers 32% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Fat-free pomegranate molasses salad Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
9.2g
· 3% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 11% · Fat 4%
Fat-free pomegranate molasses salad nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 120 mg | 5% |
| Total carbohydrate | 9.2 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 1.2 g | 2% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Fat-free pomegranate molasses salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 100 g | 45 kcal |
| 1 cup (small) | 60 g | 27 kcal |
| 1 serving (small) | 80 g | 36 kcal |
| 1 piece (medium) | 90 g | 41 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (medium) | 120 g | 54 kcal |
| 1 cup (large) | 150 g | 68 kcal |
| 1 serving (large) | 180 g | 81 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Fat-free pomegranate molasses salad
How do you make fat-free pomegranate molasses salad?
Fat-free pomegranate molasses salad is made by tossing chopped fresh vegetables with pomegranate molasses instead of an oil-based dressing. Wash and dry the vegetables well, add the molasses gradually, and mix just before serving.
What vegetables go in fat-free pomegranate molasses salad?
Fat-free pomegranate molasses salad commonly uses leafy greens, tomatoes, cucumber, and onion. You can adapt it to the vegetables you have, but keep the dressing restrained so the molasses complements rather than overwhelms them.
Can I use pomegranate syrup instead of pomegranate molasses in fat-free pomegranate molasses salad?
You can, but pomegranate syrup may be sweeter and less tart than pomegranate molasses, and some products contain added sugar. Check its taste before dressing the salad and add it gradually to avoid making the vegetables overly sweet.
What should I serve with fat-free pomegranate molasses salad?
Fat-free pomegranate molasses salad pairs well with grilled meat or chicken, kebabs, and bean dishes. Its sharp, fruity dressing cuts through rich or strongly seasoned food, making it a useful side dish rather than a meal by itself.
Can fat-free pomegranate molasses salad be made ahead?
You can wash and chop the vegetables ahead, but keep the pomegranate molasses separate until serving. The acidic dressing can soften leafy greens and draw water from tomatoes, so toss the salad shortly before it reaches the table.
When should I add pomegranate molasses to fat-free pomegranate molasses salad?
Add pomegranate molasses to fat-free pomegranate molasses salad just before serving. This helps keep the vegetables crisp and prevents excess liquid from collecting; start with a little, taste, and add more only if the salad needs it.
How do I make fat-free pomegranate molasses salad less sour?
Use less pomegranate molasses and add more chopped vegetables to make fat-free pomegranate molasses salad less sour. Ripe tomato or grated carrot can also balance the sharpness with natural sweetness without changing the salad into a sweet dish.
How long does fat-free pomegranate molasses salad keep in the fridge?
Fat-free pomegranate molasses salad is best eaten fresh, since dressed vegetables soften and release liquid as they sit. For advance preparation, refrigerate the washed, thoroughly dried vegetables separately and add the molasses only when you are ready to serve.
Can you add fresh pomegranate seeds to fat-free pomegranate molasses salad?
Yes, fresh pomegranate seeds work well in fat-free pomegranate molasses salad. They add juicy bursts of sweetness and texture alongside the tart dressing; fold them in shortly before serving to keep the seeds intact and the salad fresh.
Is fat-free pomegranate molasses salad good for weight loss?
Fat-free pomegranate molasses salad can add vegetables to a meal, but it does not cause weight loss on its own. Pair it with a filling source of protein and consider the overall meal, rather than relying on the salad as a weight-loss fix.
Fat-free pomegranate molasses salad Vitamins & Minerals
Vitamins
Vitamin K
38µg · 32% DV
Vitamin C
13mg · 14% DV
Vitamin A
45µg · 5% DV
Folate
18µg · 5% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
220mg · 6% DV
Manganese
0.13mg · 6% DV
Sodium
120mg · 5% DV
Fat-free pomegranate molasses salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-free pomegranate molasses salad
To burn the 45 calories in 100 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 Fat-free pomegranate molasses salad?
Fat-free pomegranate molasses salad is a fresh salad of seasonal vegetables dressed with pomegranate molasses and made without added oil. At home, it might include tomatoes, cucumber, onion and leafy greens, with the exact mix changing with the season. The molasses brings a tangy, gently sweet depth that contrasts with the crisp vegetables. In Turkey, it is often served alongside grilled meats, beans and other home-cooked dishes, though it also works as a light side for a simple meal. With no oil added, it is low in fat; a 100 g serving has 0.2 g of fat and 2.1 g of fibre. Taste the dressing before adding salt, as pomegranate molasses can already be salty.
How Nutritious Is Fat-free pomegranate molasses 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 Fat-free pomegranate molasses 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 Fat-free pomegranate molasses salad Contain Allergens?
No known major allergens
Which Diets Is Fat-free pomegranate molasses salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fat-free pomegranate molasses salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Compare Fat-free pomegranate molasses salad
Foods Similar to Fat-free pomegranate molasses salad
Have another question about Fat-free pomegranate molasses salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.