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Salad with Tulum Cheese and Walnuts Calories
Source of protein, calcium, and healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad with Tulum Cheese and Walnuts (180 g) has 308 calories. That works out to 171 calories per 100 g. It contains 8.6 g of carbs, 11.2 g of protein, 25.7 g of fat and 3.2 g of fiber. Its 84.6 µg of Vitamin K covers 71% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salad with Tulum Cheese and Walnuts Nutrition Facts
Selected: 1 serving (medium) · 180 g
308
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
11.2g
· 22% DV
Fat
25.7g
· 33% 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 11% · Protein 14% · Fat 75%
Salad with Tulum Cheese and Walnuts nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 25.7 g | 33% |
| Saturated fat | 6.39 g | 32% |
| Trans fat | 0.09 g | |
| Sodium | 607 mg | 26% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 11.2 g | 22% |
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 and Walnuts?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 308 kcal |
| 1 cup (small) | 90 g | 154 kcal |
| 100 g | 100 g | 171 kcal |
| 1 serving (small) | 120 g | 205 kcal |
| 1 cup (large) | 150 g | 257 kcal |
| 1 pack (medium) | 220 g | 376 kcal |
| 1 serving (large) | 250 g | 428 kcal |
Calculated from 171 calories per 100 g.
Frequently Asked Questions About Salad with Tulum Cheese and Walnuts
How do you make salad with Tulum cheese and walnuts?
Toss washed, thoroughly dried greens with crumbled Tulum cheese and walnuts, then dress just before serving. Olive oil and lemon juice make a simple dressing that complements the cheese without masking its tangy flavor.
What ingredients go in salad with Tulum cheese and walnuts?
The basic ingredients are leafy greens, Tulum cheese, walnuts, olive oil, and lemon juice. Arugula or lettuce works well, and you can add tomato or pear for a different flavor. Taste before adding salt because the cheese may already be salty.
What dressing goes best with salad with Tulum cheese and walnuts?
A simple olive oil and lemon dressing suits salad with Tulum cheese and walnuts. Red-wine vinegar can replace the lemon, while a little pomegranate molasses adds sweetness and tang. Use the dressing sparingly so it does not overwhelm the cheese.
What greens work best in salad with Tulum cheese and walnuts?
Arugula, tender lettuce, and parsley all work well in salad with Tulum cheese and walnuts. Arugula’s peppery taste balances the rich walnuts and tangy cheese. Dry the leaves well after washing so the dressing clings instead of becoming watery.
Can you toast the walnuts for salad with Tulum cheese and walnuts?
Yes, toasting the walnuts briefly in a dry pan brings out their aroma and adds crunch. Stir them often to prevent burning, then let them cool before adding them to the greens and cheese.
What can you use instead of Tulum cheese in salad with Tulum cheese and walnuts?
You can replace Tulum cheese with another crumbly, tangy cheese, such as feta, although the flavor will change. Choose a cheese with a similar salty sharpness, and taste the salad before adding any extra salt.
What should you serve with salad with Tulum cheese and walnuts?
Serve salad with Tulum cheese and walnuts alongside grilled chicken or fish, or pair it with soup and bread for a simple meal. It also works as a fresh side dish with roasted vegetables.
Can you make salad with Tulum cheese and walnuts ahead of time?
You can prepare the components ahead, but keep the dressing and cheese separate from the greens until serving. Store the washed, dried leaves, walnuts, and cheese separately, then toss them together at the last moment to preserve the leaves’ texture.
How long does salad with Tulum cheese and walnuts keep in the fridge?
The salad is best eaten the day it is dressed, since the leaves soften and release water as they sit. Refrigerate leftovers in a covered container and eat them soon; freezing will damage the texture of the greens.
Is salad with Tulum cheese and walnuts a good choice for a filling meal?
It can be part of a satisfying meal: the greens add volume, while the cheese and walnuts provide protein and fats. For a more substantial plate, serve it with beans, bread, or a grilled protein rather than relying on the salad alone.
Salad with Tulum Cheese and Walnuts Vitamins & Minerals
Vitamins
Vitamin K
84.6µg · 71% DV
B2
0.34mg · 26% DV
Folate
70.2µg · 18% DV
Vitamin C
15.48mg · 17% DV
Minerals
Copper
0.34mg · 38% DV
Phosphorus
247mg · 35% DV
Calcium
295mg · 30% DV
Manganese
0.65mg · 28% DV
Sodium
607mg · 26% DV
Potassium ⭐
385mg · 11% DV
Salad with Tulum Cheese and Walnuts 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 and Walnuts
To burn the 308 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 and Walnuts?
Salad with Tulum Cheese and Walnuts brings together fresh greens, tangy Turkish tulum cheese and crunchy walnuts. Depending on the season and the cook, it may also include ingredients such as tomato or cucumber, with olive oil and lemon often used to dress it.
The cheese is salty and pleasantly sharp, while the walnuts add a toasty, slightly bitter crunch. In Turkey, this kind of salad can accompany a home-cooked meal, be served as part of a meze spread, or make a light lunch; elsewhere, it works well alongside grilled vegetables or bread. It offers protein and calcium from the cheese, plus mostly unsaturated fats from the walnuts. For a lighter version, use a smaller amount of cheese and oil and let lemon bring the brightness.
How Nutritious Is Salad with Tulum Cheese and Walnuts?
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 and Walnuts 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 and Walnuts Contain Allergens?
Contains these allergens:
Which Diets Is Salad with Tulum Cheese and Walnuts Good For?
Vegan
— Not 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
Salad with Tulum Cheese and Walnuts Fat Profile
SATURATED
6.39g
MONOUNSATURATED
9.5g
POLYUNSATURATED
6.39g
Omega 6:3 ratio 7.2:1
Above the ideal 4:1 (7.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.