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Mild unsweetened şalgam Calories
Fermented turnip juice, no sugar, mild flavor, probiotic, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mild unsweetened şalgam (200 g) has 20 calories. That works out to 10 calories per 100 g. It contains 4 g of carbs, 0.6 g of protein, 0.2 g of fat and 0.8 g of fiber. Its 6 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Mild unsweetened şalgam Nutrition Facts
Selected: 1 cup (medium) · 200 g
20
KCAL / 200G
Carbs
4g
· 1% DV
Protein
0.6g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 12% · Fat 9%
Mild unsweetened şalgam nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 0.6 g | 1% |
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 Mild unsweetened şalgam?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 20 kcal |
| 100 g | 100 g | 10 kcal |
| 1 cup (small) | 100 g | 10 kcal |
| 1 serving (small) | 150 g | 15 kcal |
| 1 pack (medium) | 250 g | 25 kcal |
| 1 serving (large) | 250 g | 25 kcal |
| 1 cup (large) | 300 g | 30 kcal |
| 1 bottle (medium) | 330 g | 33 kcal |
| 1 bottle (large) | 500 g | 50 kcal |
| 1 bottle (jumbo) | 1000 g | 100 kcal |
Calculated from 10 calories per 100 g.
Frequently Asked Questions About Mild unsweetened şalgam
What is mild unsweetened şalgam made from?
Mild unsweetened şalgam is a fermented Turkish drink traditionally made with black carrots, turnips, water, salt and a fermenting culture such as bulgur sourdough. Recipes and ingredient proportions vary between producers.
What does mild unsweetened şalgam taste like?
Mild unsweetened şalgam tastes tangy, savory and slightly salty, with a mild earthy note from the vegetables. “Mild” means it is not hot with chili; it does not mean the drink is bland or sweet.
Is şalgam actually made from turnips?
Yes, turnip can be one ingredient, but black carrots are also central to traditional şalgam and give it much of its deep color. Despite the English phrase “turnip juice,” it is a fermented vegetable drink, not simply pressed turnip juice.
Why is mild unsweetened şalgam served with kebab?
Mild unsweetened şalgam is a traditional accompaniment to kebab in Turkey. Its sour, salty taste pairs well with grilled meat, and the non-spicy version suits people who want the flavor of şalgam without chili heat.
How is mild unsweetened şalgam different from spicy şalgam?
Mild unsweetened şalgam lacks the chili heat found in spicy versions. Both are fermented drinks, but spicy şalgam includes chili or another source of heat, while the mild version has a gentler taste.
Does mild unsweetened şalgam contain probiotics?
It may contain live microorganisms if it is unpasteurized and still has active cultures. Pasteurization can remove or reduce them, so fermentation alone does not guarantee that every bottle of mild unsweetened şalgam contains live probiotics.
How is mild unsweetened şalgam fermented?
Mild unsweetened şalgam is made by fermenting vegetables, commonly black carrots and turnips, in salted water with a starter culture. Fermentation creates its characteristic sour taste; the exact method differs by recipe and producer.
Does mild unsweetened şalgam have any sugar in it?
It may contain small amounts of naturally occurring or leftover sugar even when no sugar is added. Fermentation uses some of the available sugars, but “unsweetened” does not necessarily mean completely sugar-free.
How should you store mild unsweetened şalgam after opening?
Keep mild unsweetened şalgam refrigerated with the cap tightly closed after opening. Follow the storage guidance on the bottle, and discard it if its smell or appearance changes noticeably.
Is mild unsweetened şalgam high in salt?
Mild unsweetened şalgam is commonly made with salt, so it can taste quite salty. Sodium levels vary by recipe and brand; people who need to limit sodium should check the product’s nutrition information.
Mild unsweetened şalgam Vitamins & Minerals
Vitamins
Vitamin C
6mg · 7% DV
Folate
14µg · 4% DV
B2
0.04mg · 3% DV
B6
0.04mg · 2% DV
Minerals
Sodium
240mg · 10% DV
Phosphorus
24mg · 3% DV
Calcium
32mg · 3% DV
Potassium ⭐
100mg · 3% DV
Mild unsweetened şalgam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mild unsweetened şalgam
To burn the 20 calories in 1 cup (medium) (200 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 Mild unsweetened şalgam?
Mild unsweetened şalgam is a fermented drink from southern Turkey, especially associated with Adana. It is commonly made with dark carrots, turnip, water and salt; bulgur or a sourdough starter may be used to support fermentation. This version has no added sugar and is made without hot pepper.
It is usually served cold alongside kebabs and other savoury meals, both in homes and at kebab shops. Its tart, salty taste and light body make a refreshing contrast to grilled, richly seasoned food. It is low in calories and relatively low in carbohydrate, so it can be an alternative to a sweetened drink at the table; enjoy it as an accompaniment rather than as a meal.
How Nutritious Is Mild unsweetened şalgam?
Nutrient density
Medium
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 Mild unsweetened şalgam 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 Mild unsweetened şalgam Contain Allergens?
No known major allergens
Which Diets Is Mild unsweetened şalgam 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
Mild unsweetened şalgam Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.