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Pepper Salad Calories
Colorful peppers, olive oil, lemon, fresh herbs
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Pepper Salad (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 9 g of carbs, 1.4 g of protein, 3.1 g of fat and 2.8 g of fiber. Its 102 mg of Vitamin C covers 113% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
What is Pepper Salad?
Pepper Salad is a Turkish-style salad of roasted red and green peppers, usually sliced and dressed with olive oil, lemon and fresh herbs. The peppers may be peeled after roasting, and home versions sometimes include garlic or vinegar.
Soft, lightly smoky peppers meet a bright, tangy dressing. In Turkey it is often served as a meze or alongside grilled meat, fish and other home-cooked dishes; it also works as a simple side for meals elsewhere. Mostly vegetables, it offers some fibre without being heavy, though the olive oil adds richness. For a lighter serving, use the oil sparingly; it pairs especially well with grilled fish, beans or plain yoghurt.
Pepper Salad Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
1.2g
· 2% DV
Fat
2.6g
· 3% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 8% · Fat 40%
Pepper Salad Vitamins & Minerals
Vitamins
Vitamin C
85mg · 94% DV
Vitamin A
120µg · 13% DV
B6
0.18mg · 11% DV
Vitamin E
1.5mg · 10% DV
Minerals
Potassium ⭐
160mg · 5% DV
Magnesium
14mg · 3% DV
Phosphorus
22mg · 3% DV
Calcium
12mg · 1% DV
How Nutritious Is Pepper 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.
Pepper Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pepper Salad
To burn the 55 calories in 100 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.
Is Pepper 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 Pepper Salad Contain Allergens?
No known major allergens
Which Diets Is Pepper 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
Pepper Salad Fat Profile
SATURATED
0.36g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Pepper Salad
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Frequently Asked Questions About Pepper Salad
How do you make pepper salad?
Pepper salad is made by roasting or pan-cooking peppers until soft, then tossing them with olive oil, lemon juice, salt, and fresh herbs. For a smoky version, roast the peppers until the skins blister, peel them, and slice before dressing.
Do you peel peppers for pepper salad?
Yes, roasted peppers for pepper salad are usually peeled because their loosened skins can feel tough in the finished dish. Covering the hot peppers briefly after roasting helps the skins steam and slip off more easily.
What peppers are best for pepper salad?
Sweet red bell peppers or long red peppers work especially well in pepper salad because they become tender and flavorful when roasted. Green peppers add a sharper taste, so mixing red and green peppers gives the salad a more varied flavor.
Can you make pepper salad with jarred roasted peppers?
Yes, jarred roasted peppers work well in pepper salad and save preparation time. Drain them thoroughly before adding olive oil, lemon, and herbs; if they taste salty or vinegary from the brine, adjust the dressing before adding extra salt or acid.
What dressing goes on pepper salad?
A simple pepper salad dressing uses olive oil, lemon juice, and salt, often with chopped parsley or garlic. Add the dressing after the peppers have cooled so fresh herbs keep their flavor and the salad does not become watery.
What is the difference between pepper salad and roasted pepper salad?
Pepper salad can include raw, cooked, or roasted peppers, while roasted pepper salad specifically uses peppers cooked until soft, often with charred skins removed. Recipes vary, but lemon, olive oil, and herbs are common in both.
What do you serve with pepper salad?
Pepper salad pairs well with grilled fish, chicken, meat, or beans, and it fits naturally alongside other Mediterranean-style sides. Its bright, tangy dressing also works as a topping for sandwiches or as a simple dip with crusty bread.
Can you make pepper salad ahead of time?
Yes, you can make pepper salad ahead and refrigerate it in a covered container. Preparing it a few hours before serving gives the peppers time to absorb the dressing; add delicate fresh herbs closer to serving for a fresher taste.
How long does pepper salad last in the fridge?
Pepper salad keeps for about 3–4 days in a covered container in the refrigerator. Use clean utensils when serving and do not leave it out for extended periods. The peppers may soften further as they sit in the dressing.
Can you freeze pepper salad?
Freezing prepared pepper salad is not ideal because thawed peppers can turn very soft and watery, and fresh herbs lose their flavor. For advance preparation, freeze roasted, peeled peppers without the dressing, then thaw and season them when needed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.