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ITU salad Calories
Mixed vegetable salad; low-calorie and fiber-rich.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of ITU salad (180 g) has 58 calories. That works out to 32 calories per 100 g. It contains 10.4 g of carbs, 2.5 g of protein, 0.9 g of fat and 3.8 g of fiber. Its 75.6 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
ITU salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
58
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
2.5g
· 5% DV
Fat
0.9g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 17% · Fat 13%
ITU salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 2.5 g | 5% |
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 Serving of ITU salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 58 kcal |
| 1 piece (quarter) | 25 g | 8 kcal |
| 1 cup (chopped) | 70 g | 22 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 120 g | 38 kcal |
| 2 cup (chopped) | 140 g | 45 kcal |
| 3 cup (chopped) | 210 g | 67 kcal |
| 1 serving (large) | 280 g | 90 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About ITU salad
What is ITU salad?
ITU salad is a mixed vegetable salad. The name does not point to a single widely standardized recipe, so the exact ingredients and preparation can vary between versions.
Is ITU salad a traditional Turkish recipe?
ITU salad is not a widely established traditional Turkish dish with one defining recipe. Treat the name as a particular mixed-vegetable salad style or menu item, and expect versions to differ.
What vegetables go in ITU salad?
ITU salad is made with mixed vegetables, but there is no universally fixed ingredient list. If you are following a particular recipe or ordering it, ask which vegetables and dressing that version includes.
How do you make ITU salad at home?
To make ITU salad at home, wash and dry your chosen vegetables, cut them into bite-size pieces, and combine them just before serving. Since there is no single canonical recipe, you can adapt the vegetable mix to what you have.
What dressing works best with ITU salad?
A simple lemon-and-olive-oil dressing works well with ITU salad without overwhelming the vegetables. Add it just before serving so the cut vegetables stay crisp rather than turning watery.
Can you prepare ITU salad ahead of time?
Yes, you can wash and dry the vegetables for ITU salad ahead of time and refrigerate them in a covered container. Keep the dressing separate and combine everything shortly before serving to preserve the texture.
How long does ITU salad keep in the refrigerator?
Keep ITU salad covered in the refrigerator and aim to eat it within one or two days. Once dressed, it is more likely to soften; discard salad that has been left at room temperature for an extended period.
What should you serve with ITU salad?
Serve ITU salad alongside grilled vegetables, a bean dish, or a main course that benefits from a fresh side. If the rest of the meal is already tangy or heavily dressed, keep the salad dressing light.
Can ITU salad be served as a main course?
Yes, ITU salad can become a more substantial meal when you add a protein-rich topping such as chickpeas, beans, egg, or grilled chicken. Those are optional additions, not fixed ingredients of every ITU salad.
Should the vegetables in ITU salad be cooked or raw?
The vegetables in ITU salad are generally served raw, which keeps the salad crisp and fresh. Wash and dry them before cutting; if a particular recipe calls for cooked vegetables, cool them before mixing.
ITU salad Vitamins & Minerals
Vitamins
Vitamin K
75.6µg · 63% DV
Vitamin A
324µg · 36% DV
Vitamin C
21.6mg · 24% DV
Folate
50.4µg · 13% DV
Minerals
Manganese
0.29mg · 13% DV
Potassium ⭐
378mg · 11% DV
Copper
0.09mg · 10% DV
Sodium
198mg · 9% DV
ITU salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off ITU salad
To burn the 58 calories in 1 serving (medium) (180 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.
What is ITU salad?
ITU salad is a mixed-vegetable salad known by this name; recipes can vary, and there is no single fixed combination to rely on. It is generally built around fresh, crisp vegetables, with a light, refreshing flavour that works as a side or as the base of a simple lunch.
Serve it alongside grilled food, grains or beans, or enjoy it on its own with a squeeze of lemon and a little dressing. Its vegetable-led profile makes it light and a useful source of fibre: it provides 32 calories per 100 g. To make it more substantial, add chickpeas, egg or bread; if you want to keep it lighter, go easy on the oil-based dressing.
How Nutritious Is ITU salad?
Nutrient density
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.
Is ITU 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 ITU salad Contain Allergens?
No known major allergens
Which Diets Is ITU 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
ITU salad Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.