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Shepherd salad with pomegranate Calories
Vitamin C and antioxidants from pomegranate and fresh vegetables
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shepherd salad with pomegranate (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 13.3 g of carbs, 2.2 g of protein, 8.1 g of fat and 3.8 g of fiber. Its 36.9 mg of Vitamin C covers 41% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Shepherd salad with pomegranate Nutrition Facts
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
13.3g
· 5% DV
Protein
2.2g
· 4% DV
Fat
8.1g
· 10% 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 39% · Protein 7% · Fat 54%
Shepherd salad with pomegranate nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.15 g | 6% |
| Trans fat | 0 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 3.8 g | 14% |
| Protein | 2.2 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.
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How Many Calories in 1 Serving of Shepherd salad with pomegranate?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| 2 tablespoon (chopped) | 30 g | 22 kcal |
| 4 tablespoon (chopped) | 60 g | 43 kcal |
| ½ cup (small) | 85 g | 61 kcal |
| 100 g | 100 g | 72 kcal |
| 1 cup (chopped) | 170 g | 122 kcal |
| 1 serving (large) | 250 g | 180 kcal |
| 1 serving (extra large) | 320 g | 230 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Shepherd salad with pomegranate
How do you make shepherd salad with pomegranate?
To make shepherd salad with pomegranate, chop tomatoes, cucumber, green pepper, and parsley, then gently mix in pomegranate arils. Dress it with olive oil, lemon juice, and salt just before serving so the vegetables stay crisp.
What goes in shepherd salad with pomegranate?
Shepherd salad with pomegranate usually contains chopped tomatoes, cucumber, green pepper, parsley, and pomegranate arils. Olive oil, lemon juice, and salt make a simple dressing; some versions also include finely sliced onion or sumac.
Does shepherd salad with pomegranate use pomegranate molasses?
It can, but pomegranate molasses is optional in shepherd salad with pomegranate. Lemon juice and olive oil give the salad a fresher, lighter dressing, while a small drizzle of molasses adds sweetness and a deeper tang.
How do you keep shepherd salad with pomegranate from getting watery?
Keep shepherd salad with pomegranate from getting watery by drying the vegetables well and removing the seedy, liquid center of especially juicy tomatoes. Add salt and dressing shortly before serving, since both draw moisture from chopped vegetables.
Can you make shepherd salad with pomegranate ahead of time?
Yes, you can chop the vegetables for shepherd salad with pomegranate ahead and refrigerate them in a covered container. Store the dressing and pomegranate arils separately, then combine everything just before serving for the best texture.
How long does shepherd salad with pomegranate last in the fridge?
Shepherd salad with pomegranate is best eaten soon after it is dressed, because the chopped vegetables release liquid and soften. Refrigerate leftovers in a covered container and use them promptly; salad kept undressed will hold its texture better.
What do you serve with shepherd salad with pomegranate?
Shepherd salad with pomegranate pairs well with grilled meat, kebabs, roasted vegetables, or grains. Its crisp vegetables and sweet-tart arils provide a refreshing contrast to rich or spicy mains, and it can also accompany flatbread.
Is shepherd salad with pomegranate the same as Turkish shepherd salad?
Shepherd salad with pomegranate is a variation of Turkish shepherd salad, not a completely different dish. It keeps the familiar chopped vegetables and simple dressing, with pomegranate arils adding sweetness, color, and a crisp bite.
Where does shepherd salad with pomegranate come from?
Shepherd salad with pomegranate is a modern or household variation on Turkish shepherd salad. There is no single established origin for the pomegranate version; recipes vary by cook and may include different herbs, onions, or dressings.
Is shepherd salad with pomegranate a good side dish?
Yes, shepherd salad with pomegranate makes a fresh side dish, with raw vegetables and fruit adding color and crunch to a meal. To make it more filling, serve it alongside a source of protein such as beans, eggs, or grilled meat.
Shepherd salad with pomegranate Vitamins & Minerals
Vitamins
Vitamin C
36.9mg · 41% DV
Vitamin K
36.54µg · 30% DV
B6
0.2mg · 12% DV
Folate
43.2µg · 11% DV
Minerals
Copper
0.18mg · 20% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
414mg · 12% DV
Sodium
207mg · 9% DV
Shepherd salad with pomegranate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shepherd salad with pomegranate
To burn the 130 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 pomegranate?
Shepherd salad with pomegranate is a Turkish-style chopped salad, usually made with tomato, cucumber, green pepper and onion, then finished with juicy pomegranate seeds. Olive oil and lemon juice or pomegranate molasses bring the ingredients together, with the exact mix often shaped by the season and household.
Cool, crisp vegetables balance the pomegranate’s tart-sweet pop. In Turkey it commonly accompanies grilled dishes and everyday meals, and it works well as part of a mezze spread. The fresh produce and fruit contribute fibre and vitamin C, while the salad remains light compared with richer sides. For a less oily dressing, use a modest pour of olive oil and let lemon provide extra brightness.
How Nutritious Is Shepherd salad with pomegranate?
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 pomegranate 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 pomegranate Contain Allergens?
No known major allergens
Which Diets Is Shepherd salad with pomegranate 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 pomegranate Fat Profile
SATURATED
1.15g
MONOUNSATURATED
5.67g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.