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Offal salad Calories
Mixed salad with offal; rich in protein, iron, and vitamin B12.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Offal salad (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 8.3 g of carbs, 20.2 g of protein, 12.8 g of fat and 2.2 g of fiber. Its 16.9 µg of B12 covers 705% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Offal salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
8.3g
· 3% DV
Protein
20.2g
· 40% DV
Fat
12.8g
· 16% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 35% · Fat 51%
Offal salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.09 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 8.3 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 20.2 g | 40% |
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 Offal salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 cup (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 140 g | 179 kcal |
| 1 cup (chopped) | 160 g | 205 kcal |
| 2 piece (double) | 220 g | 282 kcal |
| 1 pack (large) | 250 g | 320 kcal |
| 1 serving (large) | 280 g | 358 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Offal salad
What is offal salad?
Offal salad is a salad made with cooked organ meat, often served with leafy greens, vegetables, and a tangy dressing. The exact ingredients vary by recipe and region, so the term does not refer to one fixed combination of offal.
What offal goes into offal salad?
Offal salad may contain liver, heart, tripe, kidney, or other edible organs. Liver and heart are common choices, but the mix depends on the cook; prepare each type according to its own cooking time before combining it with the salad.
How do you make offal salad?
To make offal salad, cook the offal thoroughly, let it cool, and cut it into bite-size pieces. Toss it with washed greens and vegetables, then dress with lemon juice or vinegar and oil; add the dressing just before serving to keep the greens crisp.
Is offal salad served hot or cold?
Offal salad is usually served cool or at room temperature, though the cooked offal can be warm. Let it cool before adding it to delicate greens so they do not wilt, and serve it promptly after dressing.
What dressing goes best with offal salad?
A sharp lemon or vinegar dressing works well with offal salad because its acidity balances the rich, earthy flavor of organ meat. Olive oil, black pepper, and herbs make a simple dressing; add strong flavors gradually so they do not overpower the ingredients.
How should you clean and cook offal for offal salad?
Clean offal for offal salad with potable running water and cook it thoroughly, following safe handling practices for raw meat. Keep it and its utensils separate from ready-to-eat greens, and wash hands and surfaces after handling to reduce cross-contamination.
How long does offal salad keep in the fridge?
Store offal salad in a covered container in the refrigerator and eat it within 3 days. Greens may turn limp sooner, so keeping the cooked offal and salad leaves in separate containers helps preserve texture; discard salad left at room temperature for over 2 hours.
What can you serve with offal salad?
Offal salad pairs well with crusty bread, flatbread, or a grain side such as bulgur. For a lighter meal, serve it with extra greens; a yogurt-based side can also complement the salad’s savory, acidic flavors.
Can offal salad be made without liver?
Yes, offal salad can be made without liver. Use cooked heart, tripe, or another edible organ instead, adjusting the preparation to suit that ingredient; heart is meatier, while tripe has a milder flavor and a chewier texture.
Is offal salad a good source of iron and vitamin B12?
Yes, offal salad can provide iron and vitamin B12, particularly when it contains liver. Liver is also high in preformed vitamin A, so people who are pregnant should ask their clinician how much liver is appropriate for them.
Offal salad Vitamins & Minerals
Vitamins
B12
16.92µg · 705% DV
Vitamin A
1476µg · 164% DV
Vitamin K
111.6µg · 93% DV
B2
1.12mg · 86% DV
Minerals
Copper
2.88mg · 320% DV
Selenium
32µg · 58% DV
Iron
8.82mg · 49% DV
Phosphorus
266mg · 38% DV
Sodium
558mg · 24% DV
Potassium ⭐
522mg · 15% DV
Offal salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Offal salad
To burn the 230 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 Offal salad?
Offal salad combines cooked, bite-sized organ meats with greens and other vegetables. The exact ingredients vary: some versions use liver, while others include different cuts, and there is no single recipe tied to one place. Across the cuisines where it appears, the offal may be boiled or grilled, then tossed with fresh herbs, onion and a sharp dressing.
It can be served warm or chilled, as a starter or as a substantial meal with bread. Crisp vegetables and lemony or vinegary notes balance the offal’s deep, savoury flavour. It is a protein-rich choice that also provides iron and vitamin B12. For a lighter serving, add plenty of greens and go easy on the oil in the dressing.
How Nutritious Is Offal 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 Offal 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 Offal salad Contain Allergens?
No known major allergens
Which Diets Is Offal salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Offal salad Fat Profile
SATURATED
3.78g
MONOUNSATURATED
5.04g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.