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Ozgur salad Calories
Seasonal vegetables, olive oil, lemon, fresh herbs
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Ozgur salad (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 10.8 g of carbs, 2.4 g of protein, 5.7 g of fat and 3.5 g of fiber. Its 480 µg of Vitamin A covers 53% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Ozgur salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
98
KCAL / 150G
Carbs
10.8g
· 4% DV
Protein
2.4g
· 5% DV
Fat
5.7g
· 7% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 9% · Fat 50%
Ozgur salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 10.8 g | 4% |
| Fiber | 3.5 g | 13% |
| Protein | 2.4 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 Ozgur salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 98 kcal |
| 1 serving (extra small) | 50 g | 33 kcal |
| 1 piece (mini) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 100 g | 65 kcal |
| 1 serving (extra large) | 200 g | 130 kcal |
| 1 serving (large) | 250 g | 163 kcal |
| 1 bottle (jumbo) | 350 g | 228 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Ozgur salad
What ingredients are used in Ozgur salad?
Ozgur salad is made with seasonal vegetables, olive oil, lemon, and fresh herbs. There is no fixed vegetable list, so the exact ingredients can vary with the season and the recipe.
How do you make Ozgur salad?
To make Ozgur salad, wash and chop the vegetables, then toss them with fresh herbs. Add olive oil and lemon just before serving to keep the vegetables crisp; it needs little preparation beyond cutting and mixing.
Where did Ozgur salad originate?
Ozgur salad does not have a widely established origin or a single canonical recipe. The name can refer to a particular menu or house-style salad built around seasonal vegetables, olive oil, lemon, and herbs.
Which herbs go best in Ozgur salad?
Parsley and mint are good choices for Ozgur salad, and dill can also work well. Chop the herbs shortly before serving so their fresh aroma comes through without overwhelming the vegetables.
What should you serve with Ozgur salad?
Ozgur salad pairs well with grilled vegetables, meat, or fish, and it can also accompany a simple grain or bean dish. Its lemon and fresh herbs add a bright contrast to richer mains.
Can you prepare Ozgur salad ahead of time?
Yes, you can wash and chop the vegetables for Ozgur salad in advance. Keep them covered and chilled, but wait to add the olive oil and lemon until serving so the salad stays crisp.
How do you keep Ozgur salad from getting soggy?
Keep Ozgur salad from getting soggy by drying washed vegetables thoroughly and adding the lemon and olive oil shortly before serving. If using watery vegetables, remove excess liquid before tossing them with the herbs.
Can you add protein to Ozgur salad to make it a meal?
Yes, Ozgur salad can become a more substantial meal with chickpeas, beans, eggs, or grilled chicken. Add the protein just before serving and keep the lemon-and-olive-oil dressing light enough to let the vegetables stand out.
Can you substitute vinegar for lemon in Ozgur salad?
Yes, a little vinegar can replace lemon in Ozgur salad. It gives the olive-oil dressing a different tang, so add it gradually and taste as you go rather than dressing the vegetables too heavily.
Is Ozgur salad better with finely chopped or chunky vegetables?
Ozgur salad works with either cut, but bite-size pieces give the vegetables and herbs a balanced mix in each forkful. Keep the pieces similar in size so the salad is easy to serve and eat.
Ozgur salad Vitamins & Minerals
Vitamins
Vitamin A
480µg · 53% DV
Vitamin K
57µg · 48% DV
Vitamin C
27mg · 30% DV
Folate
67.5µg · 17% DV
Minerals
Potassium ⭐
330mg · 10% DV
Manganese
0.2mg · 9% DV
Copper
0.08mg · 9% DV
Phosphorus
42mg · 6% DV
Sodium
105mg · 5% DV
Ozgur salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ozgur salad
To burn the 98 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 Ozgur salad?
Ozgur salad brings seasonal vegetables together with olive oil, lemon and fresh herbs. The name does not point to one fixed, widely standardised recipe, so the vegetables can change with the season and the cook; they are typically chopped and dressed shortly before serving to keep their fresh texture.
It suits a Turkish-style table as a side for grilled foods or other savoury dishes, and works just as well as a light lunch with bread or beans. The lemon gives it a bright tang, while the herbs add fragrance and the vegetables provide crunch. With modest calories and some fibre, it is a refreshing, light accompaniment rather than a substantial meal on its own. Add chickpeas to make it more filling, or use a little less oil for a lighter dressing.
How Nutritious Is Ozgur salad?
Nutrient density
Very 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 Ozgur 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 Ozgur salad Contain Allergens?
No known major allergens
Which Diets Is Ozgur 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
Ozgur salad Fat Profile
SATURATED
0.9g
MONOUNSATURATED
3.6g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.