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Shepherd's Salad (Low Oil) Calories
A light, fresh salad of tomatoes, cucumber, pepper, onion, parsley, lemon juice, and very little olive oil.
CALORIES
GI
POTASSIUM
FIBER
Shepherd's Salad (Low Oil) Nutrition Facts
Selected: 100 g
36
KCAL / 100G
Carbs
4.6g
· 55%
Protein
0.9g
· 11%
Fat
1.3g
· 34%
Fiber
1.3g
Shepherd's Salad (Low Oil) Vitamins & Minerals
Vitamins
Vitamin K
70µg · 58% DV
Vitamin A
180µg · 20% DV
Vitamin C
17mg · 19% DV
Folate
22µg · 6% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Phosphorus
28mg · 4% DV
Magnesium
13mg · 3% DV
Shepherd's Salad (Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Shepherd's Salad (Low Oil) 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 (Low Oil) Contain Allergens?
No known major allergens
Which Diets Is Shepherd's Salad (Low Oil) 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 (Low Oil) Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Shepherd's Salad (Low Oil)
Shepherd's Salad (Low Oil) — Frequently Asked Questions
How can I keep shepherd’s salad from becoming watery?
Use firm tomatoes, remove some of their seedy pulp if needed, and dry the vegetables after washing. Add salt, lemon juice, and the small amount of oil just before serving.
Can shepherd’s salad be made ahead of time?
You can chop the vegetables ahead and refrigerate them in a sealed container without the dressing. Toss with lemon, salt, and oil right before eating for the best texture.
How should leftover shepherd’s salad be stored?
Dressed salad is best eaten the same day because tomatoes and cucumbers soften and release liquid over time. Keep leftovers covered in the refrigerator and do not leave them at room temperature for long.
Can shepherd’s salad be frozen?
No. Freezing damages the texture of cucumber, tomato, and onion, leaving the salad soft and watery after thawing.
Does using very little oil change the benefits of the salad?
A little fat can help the body absorb fat-soluble compounds in vegetables, including carotenoids from tomatoes. If the salad is made with minimal oil, having it alongside another food containing healthy fat can be useful.
What foods pair well with shepherd’s salad?
It works especially well with grilled fish, chicken, meat dishes, beans, lentils, or yogurt-based foods. Pairing it with a protein-rich main meal makes it a refreshing component rather than the whole meal.
Is shepherd’s salad better before or after a workout?
A large raw salad immediately before exercise may cause bloating for some people. It is often more comfortable after training as part of a meal that also provides protein and carbohydrate.
Does lemon juice destroy the nutrients in tomatoes?
No, adding lemon juice does not destroy the nutrients in tomatoes. Its acidity may also help cut vegetables stay fresh for a short time.
Who may need to be careful with shepherd’s salad?
People with reflux or sensitive digestion may find raw onion, tomato, or cucumber triggering, especially in large portions. Reducing the onion, peeling cucumber, or choosing a smaller serving may improve tolerance.
Does shepherd’s salad detox the body?
No food detoxes the body in a special way; the liver and kidneys perform that function. Shepherd’s salad can still be a helpful way to include more fresh vegetables in a meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.