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Fresh vegetable salad, low calorie, source of vitamin C and fiber
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Hobeş (120 g) has 34 calories. That works out to 28 calories per 100 g. It contains 6.2 g of carbs, 1.3 g of protein, 0.2 g of fat and 2 g of fiber. Its 26.4 µg of Vitamin K covers 22% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 120 g
34
KCAL / 120G
Carbs
6.2g
· 2% DV
Protein
1.3g
· 3% DV
Fat
0.2g
· 0% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 16% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 1.3 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 34 kcal |
| 1 tablespoon (chopped) | 15 g | 4 kcal |
| 1 cup (small) | 80 g | 22 kcal |
| 100 g | 100 g | 28 kcal |
| 1 cup (chopped) | 100 g | 28 kcal |
| 1 serving (medium) | 150 g | 42 kcal |
| 1 cup (large) | 180 g | 50 kcal |
| 1 piece (whole) | 200 g | 56 kcal |
| 1 serving (large) | 250 g | 70 kcal |
Calculated from 28 calories per 100 g.
Hobeş is a fresh vegetable salad, usually served uncooked. Its exact ingredients can vary by local recipe, so the name does not always point to one fixed combination or preparation.
Hobeş is made with fresh vegetables, commonly including ingredients such as tomatoes, cucumbers, and greens. Recipes are not fully standardized, so check the particular version if you need to know its exact contents.
To make Hobeş, wash and dry the vegetables, chop them, and combine them shortly before serving. Add any dressing at the end to help the vegetables stay crisp instead of releasing excess liquid.
Not necessarily. Turkish shepherd’s salad usually has a familiar base of chopped tomato, cucumber, pepper, and onion, while Hobeş recipes can vary. Similar ingredients do not make the two names interchangeable in every local context.
Hobeş tastes fresh and vegetable-forward, with a crisp texture when it is freshly chopped. Lemon, herbs, or hot pepper may change its flavor, but the precise taste depends on the ingredients used in that version.
Hobeş is served as a fresh salad alongside a meal. Add the dressing close to serving time, especially if it contains salt or lemon, so the chopped vegetables remain firmer and the salad does not become watery.
Yes, you can make Hobeş spicy by adding hot pepper. It is an optional variation rather than a requirement of every recipe, so add it gradually to keep the fresh vegetable flavors noticeable.
You can wash and dry Hobeş ingredients ahead, but it is better to chop and combine them shortly before eating. Keep dressing separate until serving, since cut vegetables soften and release liquid as they stand.
Undressed Hobeş can be kept covered in the refrigerator briefly, but it is best eaten fresh on the day it is made. Once dressed, the vegetables tend to soften and release liquid, so its texture declines.
Yes, Hobeş works well beside grilled dishes because its fresh, crisp vegetables contrast with richer, smoky flavors. Serve it freshly dressed, or keep the dressing on the side if it will sit on the table for a while.
Vitamins
Vitamin K
26.4µg · 22% DV
Vitamin C
18mg · 20% DV
Vitamin A
144µg · 16% DV
Folate
21.6µg · 5% DV
Minerals
Potassium ⭐
252mg · 7% DV
Copper
0.05mg · 6% DV
Manganese
0.11mg · 5% DV
Phosphorus
32mg · 5% DV
Sodium
7.2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 34 calories in 1 cup (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.
Hobeş is a fresh vegetable salad associated with Turkish cooking, made from chopped vegetables and greens. The exact mix can vary with the season and the cook; a tart dressing or seasoning can bring out the crisp, lively flavours without overpowering them.
It works well as a refreshing side alongside home-style meals, grilled vegetables or fish, and can also add freshness to a larger spread. At about 28 calories per 100 g, it is a light way to include vegetables, with some fibre as well. Pair it with beans, grains or another more filling dish if you want to make it part of a substantial meal.
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 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.
No known major allergens
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
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.