Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Low-calorie, refreshing, source of fiber and vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Finely chopped salad (120 g) has 29 calories. That works out to 24 calories per 100 g. It contains 5.5 g of carbs, 1.2 g of protein, 0.2 g of fat and 1.7 g of fiber. Its 38.4 µg of Vitamin K covers 32% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
29
KCAL / 120G
Carbs
5.5g
· 2% DV
Protein
1.2g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 17% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 5.5 g | 2% |
| Fiber | 1.7 g | 6% |
| 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
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 29 kcal |
| 1 tablespoon (shredded) | 15 g | 4 kcal |
| 2 tablespoon (diced) | 30 g | 7 kcal |
| 1 cup (chopped) | 70 g | 17 kcal |
| 100 g | 100 g | 24 kcal |
| 1 serving (large) | 180 g | 43 kcal |
| 1 piece (whole) | 240 g | 58 kcal |
Calculated from 24 calories per 100 g.
Finely chopped salad is usually made with small-cut fresh vegetables such as tomatoes, cucumber, onion, and parsley. The exact mix varies; herbs, peppers, and a lemon-and-olive-oil dressing are common additions.
To keep finely chopped salad from getting soggy, dry the vegetables well and add salt and dressing just before serving. Tomatoes and cucumber release liquid once cut, so chilling them in dressing for a long time softens the salad.
No, finely chopped salad is a general preparation style, while tabbouleh is a specific herb-and-bulgur salad. A finely chopped salad may contain vegetables such as cucumber and tomato without bulgur, and its ingredients depend on the recipe.
Yes, you can chop the vegetables ahead and refrigerate them in a covered container. For the freshest texture, keep tomatoes, salt, and dressing separate until serving, since cut vegetables release moisture as they sit.
Finely chopped salad pairs well with grilled meat, kebabs, and flatbreads, as well as beans or other hearty dishes. Its fresh, tangy vegetables offer a crisp contrast to rich or spicy food.
Chop the vegetables into small, fairly even pieces that fit easily on a fork. Uniform pieces distribute the flavors in each bite; use a sharp knife so you cut cleanly instead of crushing the tomatoes.
A knife is usually the better choice for finely chopped salad because it gives you control over the size and keeps the vegetables from turning watery. If you use a food processor, pulse briefly and avoid overfilling it.
To soften the sharp taste of onion in finely chopped salad, soak the chopped onion briefly in cold water, then drain it thoroughly. This mellows its bite while keeping the pieces crisp.
Add the dressing to finely chopped salad just before serving. Lemon juice and salt draw moisture from the cut vegetables, so dressing it early can leave liquid at the bottom and make the pieces less crisp.
Leftover finely chopped salad is best eaten within a day, especially if it contains tomatoes or dressing. Store it covered in the refrigerator, and expect the vegetables to soften as they release moisture.
Vitamins
Vitamin K
38.4µg · 32% DV
Vitamin C
21.6mg · 24% DV
Folate
26.4µg · 7% DV
Biotin
1.8µg · 6% DV
Minerals
Potassium ⭐
252mg · 7% DV
Copper
0.06mg · 7% DV
Manganese
0.14mg · 6% DV
Phosphorus
29mg · 4% DV
Sodium
22mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 29 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.
Tomato, cucumber, pepper and onion are common ingredients in finely chopped salad, cut into small pieces and often finished with herbs, lemon juice and olive oil. Recipes vary with the season and household; it is a familiar fresh side in Turkish home cooking and draws on the broader Mediterranean tradition of pairing vegetables with meals.
The fine chop gives each bite a mix of crisp, juicy vegetables. Serve it alongside grilled food, beans or other hearty dishes, or spoon it into a wrap or pita for a fresh contrast. It is light, mostly vegetables, and provides fibre and vitamin C; a 100 g portion has 24 calories. For a lighter dressing, use lemon generously and keep the olive oil modest.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.