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Low-calorie salad seasoned with isot pepper
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Salad with isot (150 g) has 63 calories. That works out to 42 calories per 100 g. It contains 8.7 g of carbs, 2.1 g of protein, 3 g of fat and 2.7 g of fiber. Its 72 µg of Vitamin K covers 60% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
63
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
2.1g
· 4% DV
Fat
3g
· 4% 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 50% · Protein 12% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 2.1 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 63 kcal |
| 1 tablespoon (diced) | 15 g | 6 kcal |
| 1 piece (half) | 35 g | 15 kcal |
| 1 cup (chopped) | 70 g | 29 kcal |
| 2 piece (whole) | 70 g | 29 kcal |
| 100 g | 100 g | 42 kcal |
| 1 serving (small) | 100 g | 42 kcal |
| 1 serving (large) | 220 g | 92 kcal |
Calculated from 42 calories per 100 g.
Salad with isot is a fresh vegetable salad seasoned with isot, the dark red pepper associated with Şanlıurfa, Turkey. Recipes vary, but commonly use tomatoes, cucumber, onion and herbs with a tangy dressing.
To make salad with isot, chop tomatoes, cucumber and fresh herbs, then toss them with isot, olive oil and lemon juice or pomegranate molasses. Add the dressing shortly before serving so the vegetables stay crisp.
Isot gives salad with isot a deep, fruity pepper flavour that can be mildly smoky and hot. Its intensity varies, so start with a small amount and add more after tasting the dressed salad.
No, isot and Aleppo pepper are not identical in salad with isot. Both are red pepper seasonings, but isot is known for its darker colour and distinctive fruity, lightly smoky character; swapping them changes the flavour.
Salad with isot often contains tomatoes, cucumber, onion and parsley or other fresh herbs. There is no single fixed ingredient list, so some versions include different greens or use a sharper dressing with lemon or pomegranate molasses.
Salad with isot is associated with Şanlıurfa, in southeastern Turkey, where isot pepper is a signature ingredient. The salad is a regional-style preparation rather than a dish with one universally fixed recipe.
Salad with isot pairs well with kebabs and other grilled foods, and it can also accompany a home-cooked meal. Its bright, peppery dressing works especially well alongside plain rice, bread or grilled vegetables.
Yes, you can make salad with isot less spicy by adding only a small pinch of isot and tasting before adding more. Increasing the amount of cucumber, tomato or herbs also softens the pepper’s intensity.
Yes, you can stir isot into olive oil before dressing salad with isot. Letting the pepper sit briefly in the oil helps distribute its colour and flavour, but add the mixture just before serving to keep the vegetables crisp.
Undressed salad with isot ingredients keep best in a covered container in the refrigerator and should be dressed just before eating. Once dressed, the vegetables release liquid and lose their crisp texture, so it is best eaten fresh.
Vitamins
Vitamin K
72µg · 60% DV
Vitamin A
270µg · 30% DV
Vitamin C
18mg · 20% DV
Folate
42µg · 11% DV
Minerals
Sodium
270mg · 12% DV
Manganese
0.27mg · 12% DV
Copper
0.09mg · 10% DV
Potassium ⭐
330mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 63 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.
Salad with isot is a fresh vegetable salad seasoned with isot, the dark, aromatic chilli pepper associated with Şanlıurfa in southeastern Turkey. Chopped tomatoes, cucumber, onion and parsley are common, though the exact mix varies from kitchen to kitchen. Isot brings a warm, distinctive heat and a deeper peppery flavour than a straightforward green salad.
In Turkey, it is often served alongside kebabs and other grilled foods, or as part of a spread with home-cooked dishes. Lemon and a little olive oil complement the pepper; you can adjust the isot to suit your preference. Mostly vegetables and light in calories, it provides 1.8 g of fibre per 100 g. Add beans or a grilled protein on the side to make it a more filling meal.
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.
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.
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.
No known major allergens
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
SATURATED
0.42g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.