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Shepherd's Salad (without cucumber) Calories
Classic Turkish salad with tomatoes, onion, peppers, parsley, olive oil, lemon or vinegar; no cucumber.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Shepherd's Salad (without cucumber) (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 5.6 g of carbs, 1.1 g of protein, 3.2 g of fat and 1.9 g of fiber. Its 45.6 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Shepherd's Salad (without cucumber) Nutrition Facts
Selected: 1 cup (medium) · 120 g
54
KCAL / 120G
Carbs
5.6g
· 2% DV
Protein
1.1g
· 2% DV
Fat
3.2g
· 4% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 8% · Fat 52%
Shepherd's Salad (without cucumber) nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 1.1 g | 2% |
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 Cup of Shepherd's Salad (without cucumber)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 54 kcal |
| ½ cup (small) | 60 g | 27 kcal |
| 100 g | 100 g | 45 kcal |
| 1 piece (small) | 100 g | 45 kcal |
| 1 serving (medium) | 150 g | 68 kcal |
| 1 cup (large) | 180 g | 81 kcal |
| 1 piece (large) | 180 g | 81 kcal |
| 1 serving (large) | 200 g | 90 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Shepherd's Salad (without cucumber)
What is in Shepherd's Salad (without cucumber)?
Shepherd's Salad (without cucumber) is made with chopped tomatoes, onion, peppers, parsley, olive oil, and lemon juice or vinegar. The vegetables are usually cut into small pieces, giving the salad its characteristic fresh, finely chopped texture.
How do you make Shepherd's Salad (without cucumber)?
To make Shepherd's Salad (without cucumber), finely chop the tomatoes, onion, peppers, and parsley, then toss them together. Add olive oil and lemon juice or vinegar just before serving so the tomatoes do not release too much liquid.
Is Shepherd's Salad (without cucumber) still called shepherd's salad?
Yes, Shepherd's Salad (without cucumber) is still commonly called shepherd's salad. Cucumber appears in many versions, but the name refers to a family of simple chopped salads, and recipes vary between cooks and regions.
What kind of peppers go in Shepherd's Salad (without cucumber)?
Mild green peppers are the usual choice for Shepherd's Salad (without cucumber), such as Turkish sivri peppers when available. Bell pepper works too, while hot peppers add noticeable heat and are best used sparingly or served separately.
How do you keep Shepherd's Salad (without cucumber) from getting watery?
Keep Shepherd's Salad (without cucumber) from getting watery by choosing firm tomatoes, chopping them shortly before serving, and adding salt and dressing at the last minute. If the tomatoes are especially juicy, remove some of their seeds before chopping.
Should you peel tomatoes for Shepherd's Salad (without cucumber)?
No, tomatoes do not need to be peeled for Shepherd's Salad (without cucumber). Use ripe, firm tomatoes and leave the skin on for better texture; peeling is optional if the skins are unusually tough or you prefer a softer salad.
Can you make Shepherd's Salad (without cucumber) ahead of time?
You can chop the ingredients for Shepherd's Salad (without cucumber) ahead, but keep them covered and chilled separately from the dressing. Combine everything shortly before serving, since cut tomatoes soften and release juice as they stand.
What do you serve with Shepherd's Salad (without cucumber)?
Shepherd's Salad (without cucumber) pairs well with grilled kebabs, meat, fish, or a simple spread of flatbread and dips. Its bright, acidic dressing also cuts through richer dishes, making it a common side at a barbecue.
Can you add feta to Shepherd's Salad (without cucumber)?
Yes, crumbled feta can be added to Shepherd's Salad (without cucumber) for a saltier, more substantial variation. Add it just before serving so it stays in pieces, and taste before salting because feta is already salty.
How long does Shepherd's Salad (without cucumber) last in the fridge?
Shepherd's Salad (without cucumber) is best eaten fresh, but leftovers can be refrigerated in a sealed container and used by the next day. The tomatoes will soften and the salad will become juicier, especially if it was already dressed.
Shepherd's Salad (without cucumber) Vitamins & Minerals
Vitamins
Vitamin K
45.6µg · 38% DV
Vitamin A
252µg · 28% DV
Vitamin C
21.6mg · 24% DV
Vitamin E
1.32mg · 9% DV
Minerals
Potassium ⭐
252mg · 7% DV
Copper
0.06mg · 7% DV
Phosphorus
28mg · 4% DV
Manganese
0.08mg · 3% DV
Sodium
7.2mg · 0% DV
Shepherd's Salad (without cucumber) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shepherd's Salad (without cucumber)
To burn the 54 calories in 1 cup (medium) (120 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's Salad (without cucumber)?
Shepherd's Salad (without cucumber) is a Turkish chopped salad made with tomatoes, onion, peppers and parsley, dressed with olive oil and lemon juice or vinegar. The vegetables are cut into small pieces so their juices mingle with the dressing; leaving out cucumber changes the mix without losing its bright, fresh character.
In Turkey, it commonly accompanies kebabs, grilled foods and everyday home-cooked meals, and it also makes a simple side for a summer lunch. Its crisp vegetables and tangy dressing bring freshness alongside richer dishes. It is mostly vegetables, with a little oil for richness: a 100 g portion has 45 calories. Use a light hand with the oil if you want a leaner salad, or serve it with bread to catch the juices.
How Nutritious Is Shepherd's Salad (without cucumber)?
Nutrient density
Very 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's Salad (without cucumber) 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 (without cucumber) Contain Allergens?
No known major allergens
Which Diets Is Shepherd's Salad (without cucumber) 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 (without cucumber) Fat Profile
SATURATED
0.48g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.