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Rhubarb salad Calories
Fiber-rich, low-calorie tart salad with vitamin C
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Rhubarb salad (150 g) has 48 calories. That works out to 32 calories per 100 g. It contains 9.1 g of carbs, 1.4 g of protein, 0.3 g of fat and 3.2 g of fiber. Its 36 µg of Vitamin K covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Rhubarb salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
48
KCAL / 150G
Carbs
9.1g
· 3% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 13% · Fat 6%
Rhubarb salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 1.4 g | 3% |
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 Rhubarb salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 48 kcal |
| 1 tablespoon (shredded) | 15 g | 5 kcal |
| 1 cup (chopped) | 70 g | 22 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 100 g | 32 kcal |
| 1 piece (small) | 120 g | 38 kcal |
| 1 piece (large) | 180 g | 58 kcal |
| 1 serving (large) | 220 g | 70 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Rhubarb salad
How do you make rhubarb salad?
Rhubarb salad is made by washing and thinly slicing crisp rhubarb stalks, then tossing them with a simple dressing. Olive oil, salt and herbs work well; add lemon sparingly because the stalks are already tart. Serve soon after dressing for the best crunch.
Can you eat rhubarb salad raw?
Yes, rhubarb salad is commonly made with raw stalks, which have a crisp texture and sharp, tart flavor. Wash them well and trim any damaged ends first. If raw rhubarb tastes too strong, briefly cook the stalks, cool them, and then make the salad.
Are rhubarb leaves safe to put in rhubarb salad?
No, do not use rhubarb leaves in rhubarb salad. The leaves contain high levels of oxalic acid and are considered unsafe to eat; use the stalks only. People prone to kidney stones may also need to limit oxalate-rich foods and can ask a clinician for personal advice.
Do you need to peel rhubarb for rhubarb salad?
Usually, no: young, slender rhubarb stalks can be sliced without peeling. If a stalk is thick or has tough strings, pull those fibers away with a knife or peeler so the salad is easier to chew. Wash the stalks before trimming or slicing.
How do you make rhubarb salad less sour?
To soften rhubarb salad’s tartness, pair the stalks with a little sweetness, mild vegetables, or a rich dressing such as olive oil. Add any acidic ingredients cautiously, since extra lemon or vinegar can make the sharp flavor more pronounced.
What goes well with rhubarb salad?
Rhubarb salad pairs well with grilled meats, fish, and hearty beans because its tart crunch cuts through richer flavors. It can also brighten a grain bowl or a simple lunch plate. Add the dressing shortly before serving so the stalks stay crisp.
Can you make rhubarb salad ahead of time?
You can wash and slice the rhubarb ahead, but keep it separate from the dressing until serving. Salt and dressing draw out moisture and soften the stalks. Refrigerate the cut rhubarb in a covered container, then toss and serve it while still crisp.
When is rhubarb salad in season?
Rhubarb salad is best when fresh rhubarb stalks are in season in spring and early summer, though timing varies by growing region. Choose firm, unbruised stalks; older or limp ones tend to be less crisp and can feel stringier in a raw salad.
Is rhubarb salad savory or sweet?
Rhubarb salad is usually savory, especially when dressed with oil, salt, herbs, or onion. Its stalks are naturally tart, so some recipes add fruit or a touch of sweetness for balance. It is different from the familiar sweet rhubarb pie or crumble.
What kind of rhubarb is best for rhubarb salad?
For rhubarb salad, choose fresh, firm stalks that are tender enough to slice thinly. The stalks—not the leaves—are the edible part. Young stalks are generally less fibrous, making them more pleasant raw than thick, tough ones.
Rhubarb salad Vitamins & Minerals
Vitamins
Vitamin K
36µg · 30% DV
Vitamin C
13.5mg · 15% DV
B2
0.05mg · 4% DV
B3
0.45mg · 3% DV
Minerals
Calcium
129mg · 13% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
360mg · 11% DV
Magnesium
17mg · 4% DV
Sodium
27mg · 1% DV
Rhubarb salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rhubarb salad
To burn the 48 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 Rhubarb salad?
Rhubarb salad here refers to a Turkish-style salad made with ışkın, the tender spring stalks of wild rhubarb gathered in eastern Anatolia. The stalks are usually peeled to remove their tougher strings, then sliced; recipes vary, and other greens or a simple dressing may be added.
Its crisp bite and sharp, tangy flavour make it a lively side rather than a mild leafy salad. In Turkey, ışkın is also commonly eaten raw with a little salt, and the salad suits a table of seasonal dishes or a meal with grilled meat. It is low in calories and provides fibre. A light drizzle of olive oil keeps the tart stalks in focus; fresh herbs make a natural pairing.
How Nutritious Is Rhubarb 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 Rhubarb 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 Rhubarb salad Contain Allergens?
No known major allergens
Which Diets Is Rhubarb 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
Rhubarb salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.