1 serving (medium) of Pomegranate Molasses Salad (120 g) has 90 calories. That works out to 75 calories per 100 g. It contains 16.2 g of carbs, 1.4 g of protein, 2.5 g of fat and 3.1 g of fiber. Its 45.6 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Pomegranate Molasses Salad?

Pomegranate molasses salad is a chopped fresh-vegetable salad dressed with the concentrated, tart-sweet syrup made from pomegranate juice. This version combines tomatoes, cucumber, red onion and parsley, much like salads served alongside meals in Turkey and across the eastern Mediterranean; ingredients vary with the season and the cook.

The vegetables stay juicy and crisp, while the dark dressing adds a tangy, slightly fruity edge. Serve it with grilled meats, beans or other mezze, or as a bright side to a simple lunch. It is mostly vegetables, with some fibre, and a little dressing goes a long way. Add the molasses gradually just before serving so the salad stays fresh rather than releasing too much liquid.

Pomegranate Molasses Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

13.5g

· 5% DV

Protein

1.2g

· 2% DV

Fat

2.1g

· 3% DV

Fiber

2.6g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 69% · Protein 6% · Fat 25%

Pomegranate Molasses Salad Vitamins & Minerals

Vitamins

Vitamin K

38µg · 32% DV

Vitamin C

14mg · 16% DV

Vitamin A

120µg · 13% DV

Folate

32µg · 8% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Sodium

120mg · 5% DV

Magnesium

15mg · 4% DV

How Nutritious Is Pomegranate Molasses Salad?

Nutrient density

High

70/ 100

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

47/ 100

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.

Pomegranate Molasses Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pomegranate Molasses Salad

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Pomegranate Molasses 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 Pomegranate Molasses Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Pomegranate Molasses Salad Good For?

Vegan

✓ 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

Pomegranate Molasses Salad Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Pomegranate Molasses Salad

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Pomegranate Molasses Salad vs Red Pepper44 kcal more per 100 g

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Foods Similar to Pomegranate Molasses Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Pomegranate Molasses Salad

What goes into pomegranate molasses salad?

Pomegranate molasses salad commonly combines finely chopped tomatoes, cucumber, red onion and parsley with olive oil and pomegranate molasses. Recipes vary: some add green pepper, sumac or walnuts, so there is no single fixed ingredient list.

What does pomegranate molasses salad taste like?

Pomegranate molasses salad tastes fresh, tangy and slightly sweet, with crisp cucumber and onion balancing juicy tomatoes. The dressing’s flavor varies: pure pomegranate molasses is usually sharper than a sweetened pomegranate sauce.

Is pomegranate molasses salad the same as fattoush?

No. Pomegranate molasses salad is typically a chopped vegetable salad dressed with pomegranate molasses, while fattoush is a Levantine bread salad usually featuring toasted or fried pita and sumac. Their vegetables and seasonings can overlap.

How do you make the dressing for pomegranate molasses salad?

Stir pomegranate molasses with olive oil, then taste before adding it to pomegranate molasses salad. If the dressing tastes too sharp, use less molasses rather than adding lots of extra sweetener; the vegetables should stay the focus.

Can balsamic vinegar replace pomegranate molasses in pomegranate molasses salad?

Yes, balsamic vinegar can work in pomegranate molasses salad, but it gives the dressing a different, more grape-like flavor. Start with a small amount and adjust to taste; it will not fully reproduce pomegranate molasses’s fruitiness.

How do you keep pomegranate molasses salad from getting watery?

To keep pomegranate molasses salad crisp, chop the vegetables shortly before serving and add salt and dressing at the last minute. Tomatoes and cucumbers release liquid once cut, especially when salted and left to stand.

Can you make pomegranate molasses salad ahead of time?

You can prepare the chopped vegetables for pomegranate molasses salad a few hours ahead, but store them separately from the dressing. Combine everything just before serving so the vegetables retain more crunch and the dressing does not pool.

What should you serve with pomegranate molasses salad?

Pomegranate molasses salad pairs well with grilled meat, kebabs, roasted vegetables and rice. Its tart dressing cuts through rich, savory dishes, while flatbread makes it easy to serve as part of a casual shared meal.

How long does pomegranate molasses salad keep in the fridge?

Keep leftover pomegranate molasses salad in a covered container in the refrigerator and eat it within about a day for the best texture. Once dressed, the chopped vegetables soften and release liquid, even when safely chilled.

Does pomegranate molasses salad contain added sugar?

It may. Pure pomegranate molasses is reduced pomegranate juice, while some commercial pomegranate sauces contain added sugar or other sweeteners. The salad itself does not require extra sugar, so taste the dressing before adding any.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026