EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play
Finely diced red tomatoes, green cucumber, pale onion, and chopped herbs are mixed together in a shallow serving bowl, forming a colorful salad with small, moist pieces.
●Low GI

Finely chopped salad Calories

Low-calorie, refreshing, source of fiber and vitamin C

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

24kcal

GI

15low

POTASSIUM · 100 G

210mg

FIBER · 100 G

1.4g

Quick answer

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.

Finely chopped salad Nutrition Facts

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%

Finely chopped salad nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories29 kcal
Total fat0.2 g0%
Saturated fat0.04 g0%
Trans fat0 g
Sodium22 mg1%
Total carbohydrate5.5 g2%
Fiber1.7 g6%
Protein1.2 g2%

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.

EatBetter

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
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Serving of Finely chopped salad?

ServingAmountCalories
1 serving (medium)120 g29 kcal
1 tablespoon (shredded)15 g4 kcal
2 tablespoon (diced)30 g7 kcal
1 cup (chopped)70 g17 kcal
100 g100 g24 kcal
1 serving (large)180 g43 kcal
1 piece (whole)240 g58 kcal

Calculated from 24 calories per 100 g.

Frequently Asked Questions About Finely chopped salad

What is finely chopped salad made of?

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.

How do you make finely chopped salad without it getting soggy?

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.

Is finely chopped salad the same as tabbouleh?

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.

Can you make finely chopped salad ahead of time?

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.

What should you serve with finely chopped salad?

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.

How finely should you chop the vegetables for finely chopped salad?

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.

Should you use a food processor for finely chopped salad?

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.

How do you keep onion from overpowering finely chopped salad?

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.

When should you add dressing to finely chopped salad?

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.

How long does leftover finely chopped salad last in the fridge?

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.

Finely chopped salad Vitamins & Minerals

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

Finely chopped salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.2
Low

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

How to Burn Off Finely chopped salad

To burn the 29 calories in 1 serving (medium) (120 g):

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

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

What is Finely chopped salad?

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.

How Nutritious Is Finely chopped salad?

Nutrient density

High

78/ 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

46/ 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 Finely chopped 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 Finely chopped 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 Finely chopped 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

Finely chopped salad Fat Profile

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.

Compare Finely chopped salad

🥗vs🍅
Finely chopped salad vs Tomato6 kcal more per 100 g
→
🥗vs🥗
Finely chopped salad vs Mixed Green Salad6 kcal more per 100 g
→
🥗vs🫑
Finely chopped salad vs Red Pepper7 kcal fewer per 100 g
→
🥗vs🥄
Finely chopped salad vs Boiled Beetroot20 kcal fewer per 100 g
→

Foods Similar to Finely chopped salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Have another question about Finely chopped salad?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.