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Plum and Kashar Cheese Salad Calories
Fruity savory salad with protein and calcium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Plum and Kashar Cheese Salad (180 g) has 223 calories. That works out to 124 calories per 100 g. It contains 11.5 g of carbs, 14.9 g of protein, 13.7 g of fat and 2.5 g of fiber. Its 61.2 µg of Vitamin K covers 51% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Plum and Kashar Cheese Salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
223
KCAL / 180G
Carbs
11.5g
· 4% DV
Protein
14.9g
· 30% DV
Fat
13.7g
· 18% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 26% · Fat 54%
Plum and Kashar Cheese Salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 13.7 g | 18% |
| Saturated fat | 5.9 g | 30% |
| Trans fat | 0.14 g | |
| Sodium | 436 mg | 19% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 2.5 g | 9% |
| Protein | 14.9 g | 30% |
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 Plum and Kashar Cheese Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 223 kcal |
| 1 cup (chopped) | 90 g | 112 kcal |
| 100 g | 100 g | 124 kcal |
| 1 cup (medium) | 120 g | 149 kcal |
| 1 serving (small) | 140 g | 174 kcal |
| 1.5 cup (medium) | 180 g | 223 kcal |
| 1 serving (large) | 260 g | 322 kcal |
| 1 serving (extra large) | 350 g | 434 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Plum and Kashar Cheese Salad
How do you make Plum and Kashar Cheese Salad?
To make Plum and Kashar Cheese Salad, pit and slice firm plums, then combine them with cubed or thinly sliced Kashar cheese and fresh greens. Dress with olive oil and lemon just before serving so the plums stay firm and the greens do not wilt.
Is Plum and Kashar Cheese Salad sweet or savory?
Plum and Kashar Cheese Salad is savory with a tart, fruity note. The plums bring freshness, while Kashar—a mild Turkish semi-hard cheese—adds a salty, creamy contrast. Use firm, slightly tart plums for a less dessert-like result.
What kind of plums work best in Plum and Kashar Cheese Salad?
Firm, tart plums work best in Plum and Kashar Cheese Salad because they hold their shape beside the cheese. Ripe plums can also work, but choose ones that are not soft enough to collapse when sliced or tossed.
Can you use dried plums in Plum and Kashar Cheese Salad?
Yes, you can use dried plums, but they make Plum and Kashar Cheese Salad sweeter and chewier than fresh fruit does. Slice them thinly and use a modest amount so their concentrated sweetness does not overwhelm the Kashar.
Should you peel plums for Plum and Kashar Cheese Salad?
No, peeling is not necessary for Plum and Kashar Cheese Salad. Wash the plums well, remove the pits, and slice them with the skin on for extra color and texture; peel them only if you dislike the skin.
What dressing goes with Plum and Kashar Cheese Salad?
A simple olive-oil and lemon dressing suits Plum and Kashar Cheese Salad. The acidity balances the cheese and complements the fruit without masking it. Add salt sparingly, since Kashar already contributes a salty flavor.
How can you keep Plum and Kashar Cheese Salad from getting soggy?
Keep Plum and Kashar Cheese Salad crisp by drying the washed greens thoroughly and adding the dressing just before eating. If preparing ahead, store the cut plums, cheese, greens, and dressing separately, then assemble them at serving time.
What can you serve with Plum and Kashar Cheese Salad?
Plum and Kashar Cheese Salad pairs well with grilled chicken, fish, or roasted vegetables. It can also make a light meal alongside crusty bread; choose a simple main dish so the tart fruit and mild cheese remain noticeable.
Can you make Plum and Kashar Cheese Salad ahead of time?
You can prep the ingredients for Plum and Kashar Cheese Salad ahead, but it is best assembled shortly before serving. Keep the greens dry and the dressing separate; cut and add the plums later to limit browning and excess juice.
Is Plum and Kashar Cheese Salad filling enough for lunch?
Plum and Kashar Cheese Salad can be a light lunch, but it may not be substantial enough on its own for everyone. Add chickpeas, grilled chicken, or whole-grain bread if you want a more filling meal.
Plum and Kashar Cheese Salad Vitamins & Minerals
Vitamins
Vitamin K
61.2µg · 51% DV
B2
0.4mg · 31% DV
B12
0.5µg · 21% DV
Vitamin A
147.6µg · 16% DV
Minerals
Phosphorus
281mg · 40% DV
Calcium
392mg · 39% DV
Selenium
15µg · 27% DV
Iodine
29µg · 19% DV
Sodium
436mg · 19% DV
Potassium ⭐
326mg · 10% DV
Plum and Kashar Cheese Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plum and Kashar Cheese Salad
To burn the 223 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 Plum and Kashar Cheese Salad?
Plum and Kashar Cheese Salad brings tart, juicy plums together with kaşar, a Turkish semi-hard cheese with a mild, savoury flavour. The fruit gives the salad freshness and a slight tang, while the cheese adds a firmer, creamy bite. The balance can shift from sweet-tart to savoury depending on how ripe the plums are.
In Turkey, it suits a summer lunch or dinner as a light dish or a side alongside grilled food. Its nutritional character comes from the contrast of fruit and cheese: the cheese contributes protein and calcium, with 8.3 g of protein per 100 g. Pair it with grilled vegetables or a simple bean dish for a more substantial meal; keep the cheese portion modest if you want the fruit to stand out.
How Nutritious Is Plum and Kashar Cheese 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 Plum and Kashar Cheese 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 Plum and Kashar Cheese Salad Contain Allergens?
Contains these allergens:
Which Diets Is Plum and Kashar Cheese Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Plum and Kashar Cheese Salad Fat Profile
SATURATED
5.9g
MONOUNSATURATED
4.73g
POLYUNSATURATED
1.33g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.