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Ovcharska salad Calories
Bulgarian salad with cheese, egg and ham
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ovcharska salad (250 g) has 215 calories. That works out to 86 calories per 100 g. It contains 11.5 g of carbs, 12.8 g of protein, 13.5 g of fat and 3 g of fiber. Its 61.3 mg of Vitamin C covers 68% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Ovcharska salad Nutrition Facts
Selected: 1 serving (medium) · 250 g
215
KCAL / 250G
Carbs
11.5g
· 4% DV
Protein
12.8g
· 26% DV
Fat
13.5g
· 17% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 23% · Fat 56%
Ovcharska salad nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 215 kcal | |
| Total fat | 13.5 g | 17% |
| Saturated fat | 6.13 g | 31% |
| Trans fat | 0.08 g | |
| Sodium | 788 mg | 34% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 3 g | 11% |
| Protein | 12.8 g | 26% |
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 Ovcharska salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 215 kcal |
| 100 g | 100 g | 86 kcal |
| 1 cup (small) | 150 g | 129 kcal |
| 1 serving (small) | 200 g | 172 kcal |
| 1 pack (small) | 200 g | 172 kcal |
| 1 pack (large) | 300 g | 258 kcal |
| 1 serving (large) | 350 g | 301 kcal |
| 1 serving (extra large) | 450 g | 387 kcal |
Calculated from 86 calories per 100 g.
Frequently Asked Questions About Ovcharska salad
What is Ovcharska salad, and where does it come from?
Ovcharska salad is a Bulgarian salad made with fresh vegetables and topped with ingredients such as cheese, egg, and ham. It is commonly served as a starter or alongside a main dish.
What ingredients are in Ovcharska salad?
Ovcharska salad typically combines tomatoes, cucumber, peppers, onion, mushrooms, ham, hard-boiled egg, and grated Bulgarian white cheese. Recipes vary, so some versions leave out or substitute individual toppings.
How do you make Ovcharska salad?
Chop the tomatoes, cucumber, peppers, and onion, then arrange them on a plate with mushrooms and ham. Top with sliced hard-boiled egg and grated cheese; add a little oil and vinegar or lemon juice if desired.
How is Ovcharska salad different from Shopska salad?
Ovcharska salad is usually a heartier version, with toppings such as ham, mushrooms, and hard-boiled egg. Shopska salad is more commonly made from fresh vegetables topped with grated Bulgarian white cheese.
What dressing goes on Ovcharska salad?
Ovcharska salad usually has a simple dressing of oil, sometimes with vinegar or lemon juice. The cheese and ham can already be salty, so taste the salad before adding extra salt.
Does Ovcharska salad use feta or Bulgarian sirene cheese?
Traditional Ovcharska salad uses Bulgarian sirene, a brined white cheese with a crumbly texture. Feta is a practical substitute, though its saltiness and texture may differ from the sirene used in Bulgaria.
Can you make Ovcharska salad without ham?
Yes, you can leave the ham out of Ovcharska salad or replace it with extra mushrooms. The result will differ from the common version, but the vegetables, egg, and cheese still make a recognizable variation.
Are the eggs in Ovcharska salad hard-boiled?
Yes, Ovcharska salad is usually topped with hard-boiled egg, served sliced or quartered. The egg is cooked separately and added after the fresh vegetables are arranged.
Can you prepare Ovcharska salad ahead of time?
You can cook the egg and prepare the toppings ahead, but assemble Ovcharska salad close to serving. Once chopped, the vegetables release water; refrigerate leftovers in a covered container and eat them the next day.
What should you serve with Ovcharska salad?
Serve Ovcharska salad with grilled meats, kebabs, or bread for a Bulgarian-style meal. Because it includes ham, egg, and cheese as well as vegetables, it can also work as a substantial starter on its own.
Ovcharska salad Vitamins & Minerals
Vitamins
Vitamin C
61.25mg · 68% DV
B12
0.8µg · 33% DV
B2
0.4mg · 31% DV
Vitamin K
33.5µg · 28% DV
Minerals
Phosphorus
290mg · 41% DV
Selenium
22µg · 40% DV
Sodium
788mg · 34% DV
Calcium
273mg · 27% DV
Potassium ⭐
528mg · 16% DV
Ovcharska salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ovcharska salad
To burn the 215 calories in 1 serving (medium) (250 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 Ovcharska salad?
Ovcharska salad is a Bulgarian chopped salad that combines fresh vegetables—typically tomatoes, cucumbers and peppers—with cheese, boiled egg and ham. The vegetables bring a juicy crunch, while the cheese is salty and the egg and ham make the dish more substantial. It is commonly served as a starter or side in Bulgaria, and works just as well as a light lunch elsewhere.
Its vegetables provide most of the freshness and fibre, with protein and fat coming from the cheese, egg and ham; it has 5.1 g of protein per 100 g. Serve it alongside grilled food or with bread. For a lighter bowl, add extra vegetables and use a smaller amount of cheese and ham.
How Nutritious Is Ovcharska 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 Ovcharska salad Processed?
NOVA 3
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 Ovcharska salad Contain Allergens?
Contains these allergens:
Which Diets Is Ovcharska salad Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Ovcharska salad Fat Profile
SATURATED
6.13g
MONOUNSATURATED
4.3g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.