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Salad with Tulum Cheese Calories
Nutritious salad made with fresh vegetables and Tulum cheese
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad with Tulum Cheese (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 13.5 g of carbs, 9.4 g of protein, 13 g of fat and 3.8 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Salad with Tulum Cheese Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
13.5g
· 5% DV
Protein
9.4g
· 19% DV
Fat
13g
· 17% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 18% · Fat 56%
Salad with Tulum Cheese nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 7.38 g | 37% |
| Trans fat | 0.04 g | |
| Sodium | 756 mg | 33% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 3.8 g | 14% |
| Protein | 9.4 g | 19% |
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 Tulum Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 1 serving (extra small) | 60 g | 72 kcal |
| 1 piece (mini) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 bottle (jumbo) | 350 g | 420 kcal |
| 1 serving (extra large) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Salad with Tulum Cheese
How do you make Salad with Tulum Cheese?
To make Salad with Tulum Cheese, toss fresh lettuce, cucumber, tomato, and thinly sliced red onion, then crumble Tulum cheese over the top. Dress it with olive oil and lemon just before serving so the leaves stay crisp and the cheese keeps its texture.
What is Tulum cheese in Salad with Tulum Cheese?
Tulum cheese is a traditional Turkish cheese, often made from sheep’s milk and aged in a goatskin or other casing. Its texture and saltiness vary by region, but it is typically crumbly and savory, making it a distinctive topping for this fresh salad.
What dressing goes with Salad with Tulum Cheese?
A simple olive-oil and lemon dressing suits Salad with Tulum Cheese best. The bright acidity balances the cheese’s savory flavor without masking it; add the dressing shortly before serving because lemon can soften the lettuce if the salad sits.
Can you use feta instead of Tulum cheese in Salad with Tulum Cheese?
Yes, feta can stand in for Tulum cheese in Salad with Tulum Cheese, although the flavor will not be identical. Feta is often tangier and moist, while Tulum cheese can be drier and more crumbly; taste before adding any extra salt.
Is Salad with Tulum Cheese served as a main or a side?
Salad with Tulum Cheese is commonly served as a side with grilled meat, kebabs, or other Turkish dishes. It can also make a light lunch, especially alongside bread or soup, but the amount of cheese and other accompaniments determines how substantial the meal feels.
Can you prepare Salad with Tulum Cheese ahead of time?
You can wash and dry the vegetables for Salad with Tulum Cheese ahead of time, but keep the dressing and crumbled cheese separate. Combine everything just before eating; dressed lettuce wilts, and the vegetables can release liquid while the salad waits.
How should you store leftover Salad with Tulum Cheese?
Store leftover Salad with Tulum Cheese in a covered container in the refrigerator and eat it as soon as possible, ideally by the next day. Once dressed, the lettuce and cucumber can turn soft and watery, so the salad is best freshly assembled.
Why is Salad with Tulum Cheese sometimes very salty?
Salad with Tulum Cheese can taste very salty because Tulum cheese is often brined or otherwise salt-cured, and its salt level varies. Add the cheese before seasoning, taste the salad, and balance an overly salty batch with more fresh vegetables rather than extra dressing.
What vegetables go well in Salad with Tulum Cheese?
Lettuce, cucumber, tomato, and red onion are a classic base for Salad with Tulum Cheese. You can add crisp peppers or fresh herbs for variation, but keep the vegetables mild enough that they do not overwhelm the cheese’s distinctive, tangy flavor.
Can you add walnuts or olives to Salad with Tulum Cheese?
Yes, walnuts add crunch and olives bring a briny flavor to Salad with Tulum Cheese. Both can work, but olives increase the overall saltiness, so taste the finished salad before adding salt or choosing a strongly seasoned dressing.
Salad with Tulum Cheese Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
Vitamin A
324µg · 36% DV
B12
0.68µg · 28% DV
Vitamin C
23.4mg · 26% DV
Minerals
Calcium
378mg · 38% DV
Sodium
756mg · 33% DV
Phosphorus
198mg · 28% DV
Potassium ⭐
468mg · 14% DV
Salad with Tulum Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with Tulum Cheese
To burn the 216 calories in 1 serving (medium) (180 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 Tulum Cheese?
Salad with Tulum Cheese brings together fresh lettuce, cucumber, tomato and red onion, topped with crumbled tulum, a traditional Turkish cheese that is aged and known for its savoury, distinctive flavour. The vegetables can vary with the season, so it works as a flexible side or light meal.
Crisp, juicy vegetables contrast with the cheese’s salty tang and crumbly texture. In Turkey, it is often served alongside grilled dishes or as part of a shared table; elsewhere, it makes an easy lunch with bread or a simple side for a main course. The vegetables contribute fibre and freshness, while the cheese adds protein and richness. Since tulum can be quite salty, taste before adding extra salt, and use lemon and a modest drizzle of olive oil for a lighter dressing.
How Nutritious Is Salad with Tulum Cheese?
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 Salad with Tulum Cheese 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 Tulum Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Salad with Tulum Cheese 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
Salad with Tulum Cheese Fat Profile
SATURATED
7.38g
MONOUNSATURATED
3.96g
POLYUNSATURATED
0.32g
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.