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Matul salad Calories
Fiber-rich, low-calorie vegetable-based salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Matul salad (150 g) has 87 calories. That works out to 58 calories per 100 g. It contains 10.4 g of carbs, 2.7 g of protein, 4.2 g of fat and 3.6 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Matul salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
87
KCAL / 150G
Carbs
10.4g
· 4% DV
Protein
2.7g
· 5% DV
Fat
4.2g
· 5% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 12% · Fat 42%
Matul salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 3.6 g | 13% |
| Protein | 2.7 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 Matul salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 87 kcal |
| 1 tablespoon (mini) | 15 g | 9 kcal |
| 4 tablespoon (small) | 60 g | 35 kcal |
| 1 cup (chopped) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (large) | 220 g | 128 kcal |
| 1 piece (whole) | 300 g | 174 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Matul salad
What is Matul salad?
Matul salad is a vegetable-based salad named for matul, but the name does not point to one universally fixed recipe. The greens, added vegetables and dressing can differ between regional and home versions.
How do you make Matul salad?
To make Matul salad, wash and thoroughly dry the greens, then chop them and add a simple dressing just before serving. Lemon and olive oil work well; keeping the dressing separate until the last moment helps the leaves stay crisp.
What ingredients go into Matul salad?
Matul is the defining ingredient in Matul salad, while the other vegetables and dressing vary by recipe. There is no single standard ingredient list, so use the local version you know rather than assuming every salad with this name is identical.
Can you eat Matul salad raw?
Yes, Matul salad is commonly prepared with fresh, raw greens. Wash them carefully and dry them well before chopping; if your particular recipe calls for cooked greens, cool them before mixing to avoid wilting the other ingredients.
How do you keep Matul salad from getting soggy?
Keep Matul salad crisp by drying its greens thoroughly and adding dressing only when you are ready to eat. If the recipe includes juicy vegetables, chop and mix them at the last minute rather than letting them sit with the leaves.
What dressing works best for Matul salad?
A light lemon-and-olive-oil dressing suits Matul salad without overwhelming its greens. Add it gradually just before serving, since a heavily dressed salad can lose its fresh texture; local versions may use different seasonings.
Can you prepare Matul salad ahead of time?
You can wash and dry the ingredients for Matul salad ahead, but keep them covered and chilled, and store the dressing separately. Chop and toss everything close to serving time so the greens remain fresh and crisp.
What can you serve with Matul salad?
Matul salad can accompany grilled foods, beans or a simple home-cooked meal. Its fresh, vegetable-forward character balances richer dishes, while serving it alongside another vegetable dish makes for a lighter meal.
Is Matul salad good for you?
Matul salad can be a nutritious choice because it is vegetable-based and provides fibre. Its overall nutrition also depends on the additions and dressing, so a generous amount of oil or other rich toppings can change the balance.
Can Matul salad help with weight loss?
Matul salad can add vegetables and fibre to a meal, which may help make it more filling. It does not cause weight loss on its own, and the amount of oil or other calorie-dense toppings matters.
Matul salad Vitamins & Minerals
Vitamins
Vitamin K
72µg · 60% DV
Vitamin A
315µg · 35% DV
Vitamin C
21mg · 23% DV
Vitamin E
1.8mg · 12% DV
Minerals
Sodium
285mg · 12% DV
Copper
0.11mg · 12% DV
Potassium ⭐
360mg · 11% DV
Manganese
0.24mg · 10% DV
Matul salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Matul salad
To burn the 87 calories in 1 serving (medium) (150 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 Matul salad?
Matul salad is a vegetable-based salad known by its regional name. Recipes can vary, so the name does not necessarily point to one fixed list of ingredients; fresh vegetables are brought together and often finished with a light dressing. Its appeal is in the freshness and contrast of the vegetables rather than a heavy preparation.
Serve it alongside a main dish, as part of a spread, or as a light lunch. It offers fibre while remaining relatively light: a 100 g portion contains 2.4 g of fibre. For a more substantial meal, pair it with beans, grains or bread; keeping the dressing modest lets the vegetables stay at the centre.
How Nutritious Is Matul 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 Matul 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 Matul salad Contain Allergens?
No known major allergens
Which Diets Is Matul 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
Matul salad Fat Profile
SATURATED
0.57g
MONOUNSATURATED
1.73g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.