Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Shepherd Salad with Pepper Calories
Vitamin C-rich and low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shepherd Salad with Pepper (180 g) has 50 calories. That works out to 28 calories per 100 g. It contains 9.4 g of carbs, 2 g of protein, 0.5 g of fat and 2.7 g of fiber. Its 57.6 mg of Vitamin C covers 64% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Shepherd Salad with Pepper Nutrition Facts
Selected: 1 serving (medium) · 180 g
50
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
2g
· 4% DV
Fat
0.5g
· 1% 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 75% · Protein 16% · Fat 9%
Shepherd Salad with Pepper nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 2 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Shepherd Salad with Pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 50 kcal |
| 100 g | 100 g | 28 kcal |
| 1 cup (chopped) | 120 g | 34 kcal |
| 1 serving (small) | 120 g | 34 kcal |
| 1 pack (medium) | 200 g | 56 kcal |
| 1 cup (double) | 240 g | 67 kcal |
| 1 serving (large) | 250 g | 70 kcal |
| 1 piece (whole) | 300 g | 84 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Shepherd Salad with Pepper
How do you make Shepherd Salad with Pepper?
Shepherd Salad with Pepper is made by finely chopping tomatoes, cucumbers, green pepper, onion and parsley, then tossing them with olive oil, lemon juice and salt. Dress it just before serving so the vegetables stay fresh rather than watery.
What ingredients go in Shepherd Salad with Pepper?
Shepherd Salad with Pepper usually contains tomatoes, cucumbers, green pepper, onion and parsley. Olive oil and lemon juice make a simple dressing; some versions add sumac or pomegranate molasses for a sharper, tangier flavor.
What kind of pepper is used in Shepherd Salad with Pepper?
Shepherd Salad with Pepper is usually made with a mild green pepper, such as a Turkish sivri pepper or a green bell pepper. A hot pepper is optional, but it gives the salad a noticeably spicier finish.
What is the difference between Shepherd Salad with Pepper and Greek salad?
Shepherd Salad with Pepper typically has finely chopped vegetables, parsley and a lemon-and-olive-oil dressing. Greek salad is commonly served in larger pieces and often includes feta and olives, which are not standard ingredients in Turkish shepherd salad.
Can you make Shepherd Salad with Pepper ahead of time?
You can chop the vegetables for Shepherd Salad with Pepper ahead, but wait to add the salt and dressing until serving. Tomatoes and cucumbers release liquid as they sit, so an early dressing can leave the salad limp and watery.
How long does Shepherd Salad with Pepper last in the fridge?
Shepherd Salad with Pepper is best eaten the day it is made. Keep leftovers covered in the refrigerator and use them by the next day; the chopped vegetables soften and release juice, especially after the dressing is added.
What dressing goes on Shepherd Salad with Pepper?
Shepherd Salad with Pepper is commonly dressed with olive oil, lemon juice and salt. Sumac or a little pomegranate molasses can add a tart note, but use the dressing sparingly because ripe tomatoes release plenty of juice.
What do you serve with Shepherd Salad with Pepper?
Shepherd Salad with Pepper is often served alongside kebabs, grilled meats, köfte or beans. Its fresh, tangy vegetables balance rich mains, and it also works well with flatbread or rice as part of a Turkish-style meal.
Does Shepherd Salad with Pepper contain cheese?
No, cheese is not a standard ingredient in Shepherd Salad with Pepper. Some cooks add crumbled feta or another salty white cheese as a variation, but the traditional salad relies on chopped vegetables, herbs and a simple dressing.
Why does Shepherd Salad with Pepper get watery?
Shepherd Salad with Pepper gets watery because chopped tomatoes and cucumbers release their juices, especially when salted or dressed in advance. Use firm produce, cut it shortly before serving, and add the dressing at the last moment.
Shepherd Salad with Pepper Vitamins & Minerals
Vitamins
Vitamin C
57.6mg · 64% DV
Vitamin K
27µg · 23% DV
B6
0.18mg · 11% DV
Folate
39.6µg · 10% DV
Minerals
Copper
0.13mg · 14% DV
Potassium ⭐
378mg · 11% DV
Manganese
0.22mg · 10% DV
Phosphorus
52mg · 7% DV
Sodium
14mg · 1% DV
Shepherd Salad with Pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shepherd Salad with Pepper
To burn the 50 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 Shepherd Salad with Pepper?
Shepherd salad with pepper is a Turkish chopped salad, usually made with tomatoes, cucumber, sweet or green pepper, and often onion and parsley. Lemon juice and olive oil bring the ingredients together; the exact mix varies with the season and the cook.
Crisp, juicy and bright, it is commonly served in Turkey alongside grilled foods, rice or beans, and works just as well as a simple summer side elsewhere. It is a light, vitamin C-rich choice, with little fat before dressing. For a more filling plate, pair it with chickpeas or lentils; to keep it lighter, use a modest drizzle of olive oil and plenty of lemon.
How Nutritious Is Shepherd Salad with Pepper?
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 Shepherd Salad with Pepper 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 Salad with Pepper Contain Allergens?
No known major allergens
Which Diets Is Shepherd Salad with Pepper 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 Salad with Pepper Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Compare Shepherd Salad with Pepper
Foods Similar to Shepherd Salad with Pepper
Have another question about Shepherd Salad with Pepper?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.