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Orkun salad Calories
Mixed vegetable salad with olive-oil dressing
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Orkun salad (180 g) has 117 calories. That works out to 65 calories per 100 g. It contains 9.4 g of carbs, 2.5 g of protein, 8.1 g of fat and 3.6 g of fiber. Its 61.2 µg of Vitamin K covers 51% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Orkun salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
117
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
2.5g
· 5% DV
Fat
8.1g
· 10% 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 31% · Protein 8% · Fat 61%
Orkun salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.15 g | 6% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 3.6 g | 13% |
| 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 Orkun salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 117 kcal |
| ½ cup (chopped) | 55 g | 36 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (chopped) | 110 g | 72 kcal |
| 1 serving (small) | 120 g | 78 kcal |
| 1 pack (medium) | 200 g | 130 kcal |
| 1 serving (large) | 260 g | 169 kcal |
| 1 serving (extra large) | 350 g | 228 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Orkun salad
What is Orkun salad?
Orkun salad is a mixed-vegetable salad served with an olive-oil dressing. The name does not point to one universally fixed ingredient list, so the vegetables can vary between recipes.
Is Orkun salad a traditional Turkish recipe?
There is no widely established, standard recipe for Orkun salad that confirms a particular origin or traditional method. It is best understood as a mixed-vegetable salad with olive-oil dressing, rather than assuming every version follows the same regional recipe.
How do you stop Orkun salad from getting soggy?
Keep Orkun salad crisp by drying the washed vegetables thoroughly and adding the dressing just before serving. If you are using watery vegetables such as tomatoes or cucumbers, cut them close to mealtime and avoid leaving the dressed salad to sit.
Can you make Orkun salad without olive oil?
Yes, you can make Orkun salad without olive oil. Serve the vegetables plain or dress them with lemon juice or vinegar; add the acidic ingredients shortly before eating so the vegetables do not soften while waiting.
Does Orkun salad need lemon juice?
No, Orkun salad does not require lemon juice. The vegetables and olive-oil dressing can be served without it; add lemon or vinegar if you want a sharper, more acidic taste.
Can you pack Orkun salad for lunch?
Yes, Orkun salad can be packed for lunch if you keep it chilled and carry the dressing separately. Add the dressing just before eating to help the vegetables stay crisp, and do not leave the salad unrefrigerated for an extended period.
What should you serve with Orkun salad?
Serve Orkun salad alongside grilled vegetables, beans, or a baked main dish. Its fresh vegetables and olive-oil dressing provide a bright contrast to warm, savory foods without requiring a particular traditional pairing.
Can Orkun salad be a main meal?
Orkun salad can be a meal, but vegetables alone may not keep you full for long. Add a substantial protein source such as beans, lentils, tofu, or eggs to make it more filling.
Is Orkun salad safe to eat the next day?
Yes, Orkun salad can usually be eaten the next day if it was promptly refrigerated in a covered container. Its texture may be softer, especially once dressed, so discard it if it was left out for a long time or looks or smells off.
Is Orkun salad a good choice for people with diabetes?
Orkun salad can fit into a meal for many people with diabetes because it is made mainly from vegetables, but the full meal and individual glucose response matter. Anyone adjusting meals around diabetes medication should follow their clinician’s advice.
Orkun salad Vitamins & Minerals
Vitamins
Vitamin K
61.2µg · 51% DV
Vitamin C
32.4mg · 36% DV
Vitamin E
2.25mg · 15% DV
Folate
45µg · 11% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.31mg · 13% DV
Sodium
288mg · 13% DV
Potassium ⭐
378mg · 11% DV
Orkun salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orkun salad
To burn the 117 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 Orkun salad?
Orkun salad brings mixed vegetables together with an olive-oil dressing. The exact vegetables can vary, so there is no need to assume a fixed recipe or a particular regional origin from the name alone.
Its character comes from the freshness of the vegetables and the mellow, fruity richness of the oil; the texture may range from crisp to tender depending on what goes in. It works as a side at lunch or dinner, or as part of a spread with other salads and small dishes. At 65 calories per 100 g, it is a relatively light, vegetable-led choice. Serve it with grilled vegetables or a bean dish for a more filling meal, or use a measured amount of dressing if you want to keep the plate lighter.
How Nutritious Is Orkun 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 Orkun 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 Orkun salad Contain Allergens?
No known major allergens
Which Diets Is Orkun 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
Orkun salad Fat Profile
SATURATED
1.15g
MONOUNSATURATED
5.54g
POLYUNSATURATED
1.03g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.