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A thick, smooth beige sesame paste fills a small shallow dish, topped with a dusting of red pepper and a few green herb flecks.
●Low GI
★Natural

Hobeş Calories

Fresh vegetable salad, low calorie, source of vitamin C and fiber

In season: Spring · Summer

CALORIES · 100 G

28kcal

GI

15low

POTASSIUM · 100 G

210mg

FIBER · 100 G

1.7g

Quick answer

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.

Hobeş Nutrition Facts

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%

Hobeş nutrition facts table · 1 cup (medium) (120 g)

NutrientAmount% DV
Calories34 kcal
Total fat0.2 g0%
Saturated fat0.04 g0%
Trans fat0 g
Sodium7.2 mg0%
Total carbohydrate6.2 g2%
Fiber2 g7%
Protein1.3 g3%

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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How Many Calories in 1 Cup of Hobeş?

ServingAmountCalories
1 cup (medium)120 g34 kcal
1 tablespoon (chopped)15 g4 kcal
1 cup (small)80 g22 kcal
100 g100 g28 kcal
1 cup (chopped)100 g28 kcal
1 serving (medium)150 g42 kcal
1 cup (large)180 g50 kcal
1 piece (whole)200 g56 kcal
1 serving (large)250 g70 kcal

Calculated from 28 calories per 100 g.

Frequently Asked Questions About Hobeş

What is Hobeş?

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.

What vegetables are used in Hobeş?

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.

How do you make Hobeş?

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.

Is Hobeş the same as Turkish shepherd’s salad?

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.

What does Hobeş taste like?

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.

How is Hobeş traditionally served?

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.

Can you make Hobeş spicy?

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.

Can Hobeş be prepared ahead of time?

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.

How long does Hobeş keep in the fridge?

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.

Can you serve Hobeş with grilled food?

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.

Hobeş Vitamins & Minerals

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

Hobeş 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 Hobeş

To burn the 34 calories in 1 cup (medium) (120 g):

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

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

What is Hobeş?

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.

How Nutritious Is Hobeş?

Nutrient density

High

70/ 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

47/ 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 Hobeş 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 Hobeş 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 Hobeş 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

Hobeş Fat Profile

SATURATED

0.04g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Hobeş

🥒vs🍅
Hobeş vs Tomato10 kcal more per 100 g
→
🥒vs🥗
Hobeş vs Mixed Green Salad10 kcal more per 100 g
→
🥒vs🫑
Hobeş vs Red Pepper3 kcal fewer per 100 g
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Hobeş vs Boiled Beetroot16 kcal fewer per 100 g
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Foods Similar to Hobeş

🍅

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.