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Herb Salad Calories
Fresh herbs, low calorie, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Herb Salad (60 g) has 19 calories. That works out to 32 calories per 100 g. It contains 2.5 g of carbs, 1.3 g of protein, 0.3 g of fat and 1.7 g of fiber. Its 192 µg of Vitamin K covers 160% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Herb Salad?
Herb Salad brings together finely chopped fresh herbs, typically parsley, dill and mint, with thinly sliced green onion. It has a familiar place in Turkish and wider Mediterranean-style cooking, where bright herbs are often served fresh rather than cooked.
Its aroma is grassy and minty, with a tender, slightly crisp texture. Serve it alongside grilled foods, spoon it onto bread with cheese, or add it to a mezze spread; a little lemon and olive oil make a simple dressing. Mostly fresh greens, it is light and provides fibre along with vitamins and minerals. Dress it just before serving to keep the herbs lively, and pair it with grains or beans for a more filling plate.
Herb Salad Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
4.2g
· 2% DV
Protein
2.1g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 28% · Fat 15%
Herb Salad Vitamins & Minerals
Vitamins
Vitamin K
320µg · 267% DV
Vitamin A
950µg · 106% DV
Vitamin C
38mg · 42% DV
Folate
85µg · 21% DV
Minerals
Calcium
120mg · 12% DV
Iron
2mg · 11% DV
Potassium ⭐
340mg · 10% DV
Magnesium
38mg · 9% DV
How Nutritious Is Herb Salad?
Nutrient density
Very 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.
Herb Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herb Salad
To burn the 32 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.
Is Herb Salad Processed?
NOVA 1
Unprocessed
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 Herb Salad Contain Allergens?
No known major allergens
Which Diets Is Herb 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
Herb Salad Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Herb Salad
What is Herb Salad made of?
Herb Salad is made with fresh leafy herbs, commonly parsley, dill and mint, plus sliced green onion. Lemon juice and olive oil make a simple dressing, while cucumber or other crisp additions are optional.
How do you make Herb Salad?
To make Herb Salad, wash and thoroughly dry the herbs, then chop them finely with a sharp knife. Toss them gently with green onion and dressing just before serving so the leaves stay fresh rather than crushed.
What dressing goes best with Herb Salad?
A bright lemon-and-olive-oil dressing works especially well with Herb Salad. Add the dressing gradually so it coats the delicate herbs without weighing them down; a little sumac can add a tart, savory note.
Is Herb Salad the same as tabbouleh?
No, Herb Salad is not the same as tabbouleh. Tabbouleh is a defined Levantine salad built around parsley, bulgur, tomato and lemon, while Herb Salad is a looser mix of fresh herbs and may not contain bulgur.
What should you serve with Herb Salad?
Herb Salad pairs well with grilled fish, roast meat, eggs and hearty grain or bean dishes. Its fresh, sharp flavor can balance rich mains, and it also works as a simple side alongside bread and cheese.
Should you wash herbs before making Herb Salad?
Yes, wash the herbs before chopping them for Herb Salad. Rinse the leaves carefully to remove grit, then dry them very well; wet herbs dilute the dressing and make the finished salad limp.
How should you store leftover Herb Salad?
Store leftover Herb Salad in a covered container in the refrigerator and eat it promptly. If it is already dressed, the leaves will soften as they sit; keep dressing separate when preparing the salad ahead.
Why does Herb Salad taste bitter?
Herb Salad can taste bitter when the herbs are old, bruised or dominated by strongly flavored leaves. Use fresh, tender herbs, chop them gently, and balance their flavor with lemon and a modest amount of olive oil.
Can you make Herb Salad with dried herbs?
Dried herbs are not a good substitute in Herb Salad, which depends on the fresh leaves’ texture and aroma. Use dried herbs in cooked dishes or dressings instead, and prepare this salad with fresh herbs.
Can Herb Salad be frozen?
No, Herb Salad does not freeze well. Fresh mint, parsley and dill turn limp and release water after thawing, so serve the salad fresh and use any extra herbs in a sauce or cooked dish.
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Nutrition data compiled from USDA FoodData Central and scientific sources.