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Roasted Pepper Karniyarik Salad Calories
A Turkish salad made with roasted peppers, tomatoes, onion, and olive oil.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Roasted Pepper Karniyarik Salad (150 g) has 123 calories. That works out to 82 calories per 100 g. It contains 10.2 g of carbs, 1.8 g of protein, 8.1 g of fat and 3.2 g of fiber. Its 108 mg of Vitamin C covers 120% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Roasted Pepper Karniyarik Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
123
KCAL / 150G
Carbs
10.2g
· 4% DV
Protein
1.8g
· 4% DV
Fat
8.1g
· 10% 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 34% · Protein 6% · Fat 60%
Roasted Pepper Karniyarik Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 10.2 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 1.8 g | 4% |
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 Cup of Roasted Pepper Karniyarik Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 123 kcal |
| 1 tablespoon (chopped) | 15 g | 12 kcal |
| 3 tablespoon (chopped) | 45 g | 37 kcal |
| ½ cup (medium) | 75 g | 62 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 120 g | 98 kcal |
| 1 serving (large) | 180 g | 148 kcal |
| 1.5 cup (large) | 225 g | 185 kcal |
| 1 bottle (whole) | 300 g | 246 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Roasted Pepper Karniyarik Salad
What is Roasted Pepper Karniyarik Salad?
Roasted Pepper Karniyarik Salad is a Turkish salad of roasted peppers with tomatoes, onion and olive oil. The peppers are often slit lengthwise, giving the dish its karniyarik-style presentation; it is served as a salad or meze, not as the meat-filled eggplant dish.
How do you make Roasted Pepper Karniyarik Salad?
Roast the peppers until their skins blister, then cover briefly and peel them. Slit them lengthwise, arrange them on a plate, and top with chopped tomatoes and onion dressed with olive oil and salt. Let the salad rest before serving.
Is Roasted Pepper Karniyarik Salad the same as Turkish karniyarik?
No. Turkish karniyarik is usually an eggplant dish split and filled with a minced-meat mixture, while Roasted Pepper Karniyarik Salad uses roasted peppers with tomatoes, onion and olive oil. The shared name points to the split, filled-style presentation.
Which peppers are best for Roasted Pepper Karniyarik Salad?
Large, meaty red peppers work best for Roasted Pepper Karniyarik Salad because they roast and peel easily and hold the topping well. Red bell peppers are a practical choice; smaller peppers work too, but are harder to slit and fill neatly.
What do you serve with Roasted Pepper Karniyarik Salad?
Serve Roasted Pepper Karniyarik Salad as a meze alongside grilled meat, kebabs, rice or beans. It also works with flatbread and other small dishes on a Turkish-style table, where its bright, roasted flavor balances richer foods.
Should you peel the peppers for Roasted Pepper Karniyarik Salad?
Yes, peeling the peppers gives Roasted Pepper Karniyarik Salad a softer texture and avoids bits of tough, charred skin. Let the roasted peppers steam briefly in a covered bowl first; the loosened skins are then easier to remove.
Can you make Roasted Pepper Karniyarik Salad ahead of time?
Yes, you can prepare Roasted Pepper Karniyarik Salad ahead. Roast and peel the peppers in advance, then keep them separate from the chopped tomato and onion until shortly before serving so the salad does not become overly watery.
Can you use jarred peppers for Roasted Pepper Karniyarik Salad?
Yes, drained jarred roasted peppers can be used for Roasted Pepper Karniyarik Salad when fresh peppers are not convenient. Pat them dry first and taste before adding salt, since jarred peppers may already be salted or packed in a seasoned brine.
How long does Roasted Pepper Karniyarik Salad keep in the refrigerator?
Roasted Pepper Karniyarik Salad keeps in a covered container in the refrigerator for about 2–3 days. The tomatoes release liquid as it sits, so stir it before serving and discard it if it has been left out at room temperature for a long time.
Can Roasted Pepper Karniyarik Salad be served warm?
Yes, Roasted Pepper Karniyarik Salad can be served slightly warm, but it is more commonly served chilled or at room temperature. Let freshly roasted peppers cool before adding the tomato and onion so those ingredients stay fresh rather than cooking in the residual heat.
Roasted Pepper Karniyarik Salad Vitamins & Minerals
Vitamins
Vitamin C
108mg · 120% DV
Vitamin E
2.17mg · 14% DV
B6
0.24mg · 14% DV
Folate
45µg · 11% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
285mg · 8% DV
Manganese
0.18mg · 8% DV
Sodium
180mg · 8% DV
Roasted Pepper Karniyarik Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted Pepper Karniyarik Salad
To burn the 123 calories in 1 cup (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 Roasted Pepper Karniyarik Salad?
Roasted Pepper Karniyarik Salad is a Turkish-style salad of roasted peppers with tomatoes, onion and olive oil. Its name nods to karniyarik, the Turkish dish of split aubergines with a savoury filling, but this salad is built around peppers rather than aubergines.
The peppers bring a soft, slightly smoky sweetness, balanced by juicy tomato and the sharper bite of onion. Serve it as a meze, alongside grilled food, or as part of a spread with bread; it also works well in a simple lunch. It is vegetable-forward, with some fibre and most of its richness coming from the olive oil. For a lighter plate, use a modest amount of oil and pair it with beans, eggs or another protein-rich dish.
How Nutritious Is Roasted Pepper Karniyarik 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 Roasted Pepper Karniyarik 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 Roasted Pepper Karniyarik Salad Contain Allergens?
No known major allergens
Which Diets Is Roasted Pepper Karniyarik 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
Roasted Pepper Karniyarik Salad Fat Profile
SATURATED
1.08g
MONOUNSATURATED
5.43g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.