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Shepherd Salad with Verjuice Calories
Refreshing, hydrating salad rich in vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shepherd Salad with Verjuice (180 g) has 54 calories. That works out to 30 calories per 100 g. It contains 11 g of carbs, 2 g of protein, 0.4 g of fat and 2.5 g of fiber. Its 50.4 mg of Vitamin C covers 56% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Shepherd Salad with Verjuice Nutrition Facts
Selected: 1 serving (medium) · 180 g
54
KCAL / 180G
Carbs
11g
· 4% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 14% · Fat 7%
Shepherd Salad with Verjuice nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 11 g | 4% |
| Fiber | 2.5 g | 9% |
| 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.
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How Many Calories in 1 Serving of Shepherd Salad with Verjuice?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 54 kcal |
| ½ cup (small) | 75 g | 23 kcal |
| 100 g | 100 g | 30 kcal |
| 1 serving (small) | 120 g | 36 kcal |
| 1 cup (medium) | 150 g | 45 kcal |
| 1.5 cup (large) | 225 g | 68 kcal |
| 1 serving (large) | 280 g | 84 kcal |
| 1 serving (extra large) | 350 g | 105 kcal |
Calculated from 30 calories per 100 g.
Frequently Asked Questions About Shepherd Salad with Verjuice
How do you make shepherd salad with verjuice?
To make shepherd salad with verjuice, finely chop tomatoes, cucumber, green pepper, onion, and parsley, then dress them with verjuice, olive oil, and salt. Add the dressing shortly before serving so the vegetables stay crisp.
What is verjuice in shepherd salad with verjuice?
Verjuice is the tart juice pressed from unripe grapes. In shepherd salad with verjuice, it replaces or complements lemon juice, bringing a gently fruity acidity that distinguishes the salad from versions dressed with citrus.
What can I use instead of verjuice in shepherd salad with verjuice?
Lemon juice is the simplest substitute for verjuice in shepherd salad with verjuice. It gives a sharper citrus taste rather than verjuice’s mild, grape-like tang, so add it gradually and adjust the dressing to taste.
Is shepherd salad with verjuice the same as Turkish shepherd salad?
Shepherd salad with verjuice is a variation of Turkish çoban salatası, not a completely different dish. It uses the familiar chopped-vegetable base, while verjuice supplies the distinctive tart dressing in place of the more common lemon juice.
What vegetables go into shepherd salad with verjuice?
Shepherd salad with verjuice commonly includes tomatoes, cucumber, green pepper, onion, and parsley. The vegetables are finely chopped, but the exact mix varies by household and season; verjuice, olive oil, and salt form the dressing.
Can shepherd salad with verjuice be made ahead?
You can chop the vegetables for shepherd salad with verjuice ahead, but keep them separate from the dressing until serving. Verjuice and salt draw moisture from chopped vegetables, making the salad softer and more watery over time.
What should you serve with shepherd salad with verjuice?
Shepherd salad with verjuice pairs well with grilled meats, kebabs, rice dishes, and hearty bean dishes. Its fresh, tangy flavor cuts through richer foods, and it can also be served alongside flatbread as part of a shared meal.
Can bottled verjuice be used in shepherd salad with verjuice?
Yes, bottled verjuice works in shepherd salad with verjuice. Taste it before dressing the vegetables, since its acidity can vary between products, and add it gradually so the salad stays balanced rather than overly sour.
How do you keep shepherd salad with verjuice from getting soggy?
To keep shepherd salad with verjuice from getting soggy, dry the washed vegetables well, remove some of the watery tomato center, and salt the salad just before serving. Dressing it at the last minute also helps preserve its texture.
Can you add feta to shepherd salad with verjuice?
Yes, crumbled feta can be added to shepherd salad with verjuice for a saltier, creamier variation. Because feta is already salty, taste the salad before adding extra salt, and keep the verjuice dressing light so it does not overpower the cheese.
Shepherd Salad with Verjuice Vitamins & Minerals
Vitamins
Vitamin C
50.4mg · 56% DV
Vitamin K
18.9µg · 16% DV
B6
0.18mg · 11% DV
Folate
34.2µg · 9% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
396mg · 12% DV
Manganese
0.22mg · 10% DV
Phosphorus
49mg · 7% DV
Sodium
13mg · 1% DV
Shepherd Salad with Verjuice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shepherd Salad with Verjuice
To burn the 54 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 Verjuice?
Shepherd Salad with Verjuice is a Turkish chopped salad, usually made with tomatoes, cucumber, green pepper and onion, then dressed with verjuice, olive oil and salt. Verjuice is the tart juice of unripe grapes; some versions also include parsley. It gives the vegetables a bright, fruity sourness rather than the familiar sharpness of lemon.
In Turkey, it is often served in summer alongside grilled meat, kebabs or home-cooked beans, and it also works well as a fresh side for everyday meals. The vegetables make it a light, hydrating dish with some fibre and vitamin C. For a lighter dressing, use olive oil sparingly; the salad’s lively flavour needs little else.
How Nutritious Is Shepherd Salad with Verjuice?
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 Verjuice 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 Verjuice Contain Allergens?
No known major allergens
Which Diets Is Shepherd Salad with Verjuice 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 Verjuice Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.