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Eoka, carrot and parsley salad Calories
A light and nutritious salad made with fresh carrots, parsley, and Eoka cheese.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Eoka, carrot and parsley salad (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 9 g of carbs, 5 g of protein, 5.4 g of fat and 2.8 g of fiber. Its 264 µg of Vitamin K covers 220% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Eoka, carrot and parsley salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
102
KCAL / 120G
Carbs
9g
· 3% DV
Protein
5g
· 10% DV
Fat
5.4g
· 7% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 19% · Fat 47%
Eoka, carrot and parsley salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 5 g | 10% |
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 Eoka, carrot and parsley salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 102 kcal |
| 1 piece (small) | 60 g | 51 kcal |
| 1 serving (small) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (medium) | 100 g | 85 kcal |
| 1 piece (large) | 120 g | 102 kcal |
| 1 serving (large) | 180 g | 153 kcal |
| 1 bottle (large) | 250 g | 213 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Eoka, carrot and parsley salad
How do you make Eoka carrot and parsley salad?
Eoka carrot and parsley salad is made by combining freshly grated carrot, chopped parsley and crumbled Eoka cheese. Toss them with a little olive oil and lemon juice if desired, and add the cheese just before serving to keep its texture distinct.
What is Eoka carrot and parsley salad made of?
Eoka carrot and parsley salad contains fresh carrots, parsley and Eoka cheese. Olive oil and lemon juice make a simple dressing, while black pepper can add seasoning. The cheese is a defining ingredient, so leaving it out changes the character of the salad.
Is the carrot raw in Eoka carrot and parsley salad?
Yes, the carrot in Eoka carrot and parsley salad is usually raw and grated. It gives the salad a crisp bite alongside the parsley and cheese. For a softer texture, briefly sauté the grated carrot and let it cool before mixing.
What dressing goes with Eoka carrot and parsley salad?
A lemon and olive oil dressing suits Eoka carrot and parsley salad because it brightens the sweet carrot without masking the cheese. Add the dressing gradually and taste before adding salt, since Eoka cheese may already bring saltiness.
Can you make Eoka carrot and parsley salad ahead of time?
Yes, you can prepare the grated carrots and chopped parsley for Eoka carrot and parsley salad ahead of serving. Keep them covered in the refrigerator, then add the cheese and dressing shortly before eating so the herbs stay fresh and the salad does not become watery.
How long does Eoka carrot and parsley salad keep in the fridge?
Eoka carrot and parsley salad keeps best in a sealed container in the refrigerator and should be eaten within a day or two. A dressed or yogurt-based version may soften sooner; discard it if it has been left at room temperature for a long time.
Should you peel the carrots for Eoka carrot and parsley salad?
Peeling the carrots for Eoka carrot and parsley salad is optional if they are fresh and thoroughly scrubbed. Peeling gives the salad a more even texture, while leaving the clean skin on saves preparation time; remove any bruised or damaged areas either way.
What can you serve with Eoka carrot and parsley salad?
Eoka carrot and parsley salad pairs well with grilled chicken, fish, meatballs or simple grain dishes. Its fresh, crisp texture also works alongside a warm main course; choose lightly seasoned sides so they do not overpower the parsley and cheese.
Can you use cooked carrots in Eoka carrot and parsley salad?
Yes, cooked carrots can be used in Eoka carrot and parsley salad, but the result will be softer and sweeter than the usual raw-carrot version. Cook them until just tender, cool them completely, and then mix them with the parsley and cheese.
How do you keep Eoka carrot and parsley salad from getting watery?
To keep Eoka carrot and parsley salad from getting watery, add the dressing only shortly before serving and avoid grating the carrots too finely. If you wash the parsley, dry it well before chopping; excess water and early dressing both soften the salad.
Eoka, carrot and parsley salad Vitamins & Minerals
Vitamins
Vitamin K
264µg · 220% DV
Vitamin A
648µg · 72% DV
B12
0.6µg · 25% DV
Vitamin C
18mg · 20% DV
Minerals
Sodium
384mg · 17% DV
Calcium
144mg · 14% DV
Phosphorus
96mg · 14% DV
Potassium ⭐
384mg · 11% DV
Eoka, carrot and parsley salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eoka, carrot and parsley salad
To burn the 102 calories in 1 serving (medium) (120 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 Eoka, carrot and parsley salad?
Eoka, carrot and parsley salad brings together fresh carrots, parsley and Eoka cheese. The carrots add a gentle sweetness and crispness, while parsley keeps the salad fresh and the cheese gives it a richer, more substantial character. It works as a simple side or a light meal, with the ingredients offering a mix of fibre and protein.
Serve it alongside grilled vegetables, bread or a larger Mediterranean-style spread; it also makes a fresh addition to lunch. For a lighter bowl, use less cheese and let the carrots and parsley take the lead. At 4.2 g of protein per 100 g, it contributes some protein without losing its character as a vegetable-forward salad.
How Nutritious Is Eoka, carrot and parsley 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 Eoka, carrot and parsley 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 Eoka, carrot and parsley salad Contain Allergens?
Contains these allergens:
Which Diets Is Eoka, carrot and parsley salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Eoka, carrot and parsley salad Fat Profile
SATURATED
2.64g
MONOUNSATURATED
1.56g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.