1 serving (medium) of Shepherd's Salad (150 g) has 62 calories. That works out to 41 calories per 100 g. It contains 9.3 g of carbs, 1.8 g of protein, 2.4 g of fat and 2.6 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

Shepherd's Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

1.2g

· 2% DV

Fat

1.6g

· 2% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 56% · Protein 11% · Fat 33%

Shepherd's Salad Vitamins & Minerals

Vitamins

Vitamin C

18mg · 20% DV

Vitamin A

110µg · 12% DV

Vitamin K

13µg · 11% DV

0.23mg · 5% DV

Minerals

Potassium ⭐

210mg · 6% DV

Magnesium

11mg · 3% DV

Phosphorus

23mg · 3% DV

Calcium

17mg · 2% DV

How Nutritious Is Shepherd's Salad?

Nutrient density

High

75/ 100

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

46/ 100

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.

Shepherd's Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Shepherd's Salad

To burn the 41 calories in 100 g:

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Shepherd's 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 Shepherd's Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Shepherd's Salad 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

Shepherd's Salad Fat Profile

SATURATED

0.23g

MONOUNSATURATED

0.66g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 14:1

Above the ideal 4:1 (14:1).

Compare Shepherd's Salad

🥗vs🍅

Shepherd's Salad vs Tomato23 kcal more per 100 g

→🥗vs🥗

Shepherd's Salad vs Mixed Green Salad23 kcal more per 100 g

→🥗vs🫑

Shepherd's Salad vs Red Pepper10 kcal more per 100 g

→🥗vs🥄

Shepherd's Salad vs Boiled Beetroot3 kcal fewer per 100 g

→

Foods Similar to Shepherd's Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Shepherd's Salad

Why does shepherd’s salad become watery?

Tomatoes and cucumbers release water after being cut, especially once salt is added. Salt the salad just before serving and avoid leaving the chopped vegetables sitting for long.

How can I add onion to shepherd’s salad without it tasting too sharp?

Soak thinly sliced onion in cold water for a few minutes, then drain it well. This softens its pungency while keeping some crunch.

Can shepherd’s salad be made ahead of time?

You can chop the ingredients a few hours ahead, but combine the tomatoes, salt, lemon juice, and olive oil shortly before serving. Once dressed, the salad gradually softens and releases liquid.

How should leftover shepherd’s salad be stored?

Keep leftovers in an airtight container in the refrigerator and ideally eat them the next day. The texture and freshness decline quickly, particularly when the salad contains onion and dressing.

Can shepherd’s salad be frozen?

Freezing is not recommended because raw tomatoes and cucumbers become soft and watery after thawing. It is best prepared fresh.

Is lemon juice or vinegar better in shepherd’s salad?

Lemon juice gives a fresh, bright flavor that suits tomatoes and cucumbers, while vinegar tastes sharper and more pronounced. Both work; pomegranate molasses creates a deeper, slightly sweet-tart variation.

Do you need olive oil in shepherd’s salad?

Olive oil is optional, but it rounds out the flavor and can support absorption of some fat-soluble plant compounds. Use an amount that fits your taste and the rest of the meal.

What foods pair well with shepherd’s salad?

It pairs especially well with grilled fish, chicken, meatballs, bean dishes, and yogurt-based foods. Its crisp, acidic flavor can balance richer main dishes.

Can eating shepherd’s salad at night cause discomfort?

For most people, it is a light dinner side. However, raw onion, lemon, or vinegar may trigger heartburn or bloating in people with reflux or a sensitive stomach.

Is shepherd’s salad made with only tomatoes and cucumbers?

Traditional versions commonly include tomatoes, cucumbers, peppers, onion, parsley, and a simple dressing, though recipes vary by household and region. Adding feta cheese is common, but it changes the salad’s flavor and nutritional profile.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026