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Salad with Charleston pepper Calories
Low-calorie salad rich in vitamin C and fiber
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad with Charleston pepper (150 g) has 42 calories. That works out to 28 calories per 100 g. It contains 8.1 g of carbs, 1.7 g of protein, 0.5 g of fat and 2.7 g of fiber. Its 117 mg of Vitamin C covers 130% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad with Charleston pepper Nutrition Facts
Selected: 1 serving (medium) · 150 g
42
KCAL / 150G
Carbs
8.1g
· 3% DV
Protein
1.7g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 16% · Fat 10%
Salad with Charleston pepper nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 1.7 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 Salad with Charleston pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 42 kcal |
| 1 piece (whole) | 35 g | 10 kcal |
| 1 cup (chopped) | 70 g | 20 kcal |
| 2 piece (whole) | 70 g | 20 kcal |
| 1 serving (small) | 90 g | 25 kcal |
| 100 g | 100 g | 28 kcal |
| 1 cup (diced) | 120 g | 34 kcal |
| 1 serving (large) | 250 g | 70 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Salad with Charleston pepper
What is salad with Charleston pepper?
Salad with Charleston pepper is a fresh salad featuring Charleston peppers, a long pepper commonly used in Turkish cooking. Recipes vary, but chopped tomato, cucumber, onion, herbs, lemon juice, and olive oil are common additions.
How do you make salad with Charleston pepper?
To make salad with Charleston pepper, wash and slice the peppers, then toss them with chopped vegetables such as tomato and cucumber. Dress with lemon juice and olive oil just before serving so the vegetables stay crisp.
What does Charleston pepper taste like in a salad?
Charleston pepper is usually mild, with a fresh, slightly sweet pepper flavor that works well raw in salad. Heat can vary from pepper to pepper, so taste a small piece before adding several to the dish.
Can you eat Charleston pepper raw in salad?
Yes, Charleston pepper is commonly eaten raw in salad. Wash it under running water, dry it, and slice it thinly; raw slices add crunch without needing to cook or peel the pepper.
Should you remove the seeds from Charleston peppers for salad?
No, removing the seeds is optional when making salad with Charleston pepper. Leave them in for quicker preparation, or halve the peppers lengthwise and scrape out the seeds and inner ribs for a tidier, softer bite.
Can you roast Charleston peppers for salad with Charleston pepper?
Yes, roasted Charleston peppers make a softer, sweeter version of salad with Charleston pepper. Roast them until blistered, let them cool, and remove the skins before combining the peppers with fresh herbs and a simple dressing.
What can you use instead of Charleston pepper in a salad?
A mild long green pepper is the closest substitute for Charleston pepper in this salad. A sweet banana pepper can also work, though its shape and flavor may differ; taste it first because some varieties are hotter.
Can you prepare salad with Charleston pepper ahead of time?
You can wash and chop the ingredients for salad with Charleston pepper ahead of time, but keep them chilled and separate from the dressing. Add lemon juice and oil shortly before serving to help prevent the vegetables from softening.
How long does salad with Charleston pepper keep in the fridge?
Salad with Charleston pepper is best eaten fresh, but leftovers can be refrigerated in a covered container and eaten within about a day. The vegetables may release liquid and lose their crunch, especially once dressed.
What goes well with salad with Charleston pepper?
Salad with Charleston pepper pairs well with grilled fish, meat, beans, or other savory main dishes. Its fresh, lightly peppery flavor also makes it a good side for a sandwich or a spread of Turkish-style mezze.
Salad with Charleston pepper Vitamins & Minerals
Vitamins
Vitamin C
117mg · 130% DV
Vitamin K
27µg · 23% DV
B6
0.27mg · 16% DV
Folate
33µg · 8% DV
Minerals
Potassium ⭐
315mg · 9% DV
Copper
0.08mg · 9% DV
Manganese
0.18mg · 8% DV
Phosphorus
36mg · 5% DV
Sodium
12mg · 1% DV
Salad with Charleston pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with Charleston pepper
To burn the 42 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 Salad with Charleston pepper?
Salad with Charleston pepper is a Turkish-style salad built around long, mild Charleston peppers. They are often chopped with tomato, onion and parsley, then dressed with lemon juice and olive oil; home recipes vary with the season and what is on hand.
The peppers have a crisp, juicy bite and a gentle sweetness, which works well with the tangy dressing. In Turkey, the salad is commonly served as a fresh side with grilled foods or a home-cooked meal, and it also fits easily alongside everyday dishes elsewhere. It is a light choice with fibre and vitamin C. For a lighter dressing, use a little olive oil and let lemon and fresh herbs bring the flavour.
How Nutritious Is Salad with Charleston pepper?
Nutrient density
Very 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 Salad with Charleston pepper 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 Salad with Charleston pepper Contain Allergens?
No known major allergens
Which Diets Is Salad with Charleston pepper Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salad with Charleston pepper Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.