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Shepherd salad without dressing Calories
Low-calorie, high-water salad, source of vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shepherd salad without dressing (150 g) has 33 calories. That works out to 22 calories per 100 g. It contains 6.9 g of carbs, 1.4 g of protein, 0.3 g of fat and 1.8 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Shepherd salad without dressing Nutrition Facts
Selected: 1 serving (medium) · 150 g
33
KCAL / 150G
Carbs
6.9g
· 3% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 16% · Fat 7%
Shepherd salad without dressing nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 6.9 g | 3% |
| Fiber | 1.8 g | 6% |
| Protein | 1.4 g | 3% |
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 without dressing?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 33 kcal |
| 1 tablespoon (chopped) | 15 g | 3 kcal |
| 1 cup (chopped) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| 1 serving (small) | 150 g | 33 kcal |
| 1 serving (medium) | 220 g | 48 kcal |
| 1 serving (large) | 300 g | 66 kcal |
| 1 piece (whole) | 350 g | 77 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Shepherd salad without dressing
What goes in Shepherd salad without dressing?
Shepherd salad without dressing usually contains diced tomatoes, cucumber, green pepper, onion and parsley. Recipes vary, but this version leaves out the usual oil, lemon juice or other dressing so the fresh vegetables provide the flavor.
How do you make Shepherd salad without dressing?
To make Shepherd salad without dressing, wash and dry the vegetables, dice the tomatoes, cucumber, pepper and onion, then toss them with chopped parsley. Cut the vegetables shortly before serving to keep the salad crisp and limit excess liquid.
Why does Shepherd salad without dressing get watery?
Shepherd salad without dressing gets watery because chopped tomatoes and cucumbers release juice as they sit. Prepare it close to serving time, remove especially watery tomato seeds if desired, and wait to add salt until just before eating.
Can you make Shepherd salad without dressing ahead of time?
You can wash and dry the ingredients for Shepherd salad without dressing ahead of time, but chop and combine them shortly before serving. Once cut, the vegetables release moisture and soften, particularly if the salad is left to sit.
What should you serve with Shepherd salad without dressing?
Shepherd salad without dressing pairs well with grilled meat, kebabs, rice dishes, beans or a simple sandwich. Since it has no dressing, you can put olive oil and lemon on the table for diners who want to add them.
How long does Shepherd salad without dressing last in the fridge?
Shepherd salad without dressing is best eaten the day it is made. Keep leftovers covered and refrigerated; they may still be edible the next day, but tomatoes and cucumbers release liquid and become soft, so the salad loses its fresh texture.
How do you keep onion from tasting too sharp in Shepherd salad without dressing?
To mellow the onion in Shepherd salad without dressing, slice it thinly and soak it briefly in cold water, then drain it well. Using spring onion instead of a stronger onion also gives the salad a milder flavor.
Is Shepherd salad without dressing good for weight loss?
Shepherd salad without dressing can add volume and freshness to a meal without a rich sauce, but it does not cause weight loss by itself. Pair it with a filling source of protein if you want the meal to keep you satisfied.
Can people with diabetes eat Shepherd salad without dressing?
Shepherd salad without dressing can generally fit into a diabetes-conscious meal because it is made mainly from non-starchy vegetables. Bread, rice or other foods served alongside it can contribute more carbohydrates to the meal.
Can you freeze Shepherd salad without dressing?
No, Shepherd salad without dressing does not freeze well. Cucumbers and tomatoes turn soft and watery after thawing, so freezing ruins the crisp texture that makes this fresh salad enjoyable; prepare only as much as you expect to eat.
Shepherd salad without dressing Vitamins & Minerals
Vitamins
Vitamin C
27mg · 30% DV
Vitamin K
27µg · 23% DV
B6
0.12mg · 7% DV
Folate
27µg · 7% DV
Minerals
Potassium ⭐
330mg · 10% DV
Copper
0.08mg · 9% DV
Manganese
0.12mg · 5% DV
Phosphorus
36mg · 5% DV
Sodium
12mg · 1% DV
Shepherd salad without dressing Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shepherd salad without dressing
To burn the 33 calories in 1 serving (medium) (150 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 without dressing?
Shepherd salad without dressing is a Turkish-style chopped salad, usually made with tomatoes, cucumber, green pepper and onion; parsley is a common addition. Leaving out the dressing lets the fresh vegetables take centre stage, and the exact mix often follows the season.
Its juicy, crisp texture makes it a familiar side for kebabs, grilled foods and other home-cooked meals in Turkey. English-speaking diners may also serve it alongside grilled dishes or as part of a mezze spread. It is mostly water, low in calories and provides vitamin C. Add lemon or olive oil at the table if you like, or pair it with beans or grains to make a more filling meal.
How Nutritious Is Shepherd salad without dressing?
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 without dressing 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 without dressing Contain Allergens?
No known major allergens
Which Diets Is Shepherd salad without dressing 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 without dressing Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.