Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🥗
Shepherd's Salad (Fat-Free) Calories
Fresh salad of tomato, cucumber, pepper, onion, lemon and salt, with no added oil.
CALORIES
GI
POTASSIUM
FIBER
Shepherd's Salad (Fat-Free) Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
4.2g
· 77%
Protein
0.8g
· 15%
Fat
0.2g
· 8%
Fiber
1.3g
Shepherd's Salad (Fat-Free) Vitamins & Minerals
Vitamins
Vitamin A
210µg · 23% DV
Vitamin C
14mg · 16% DV
Vitamin K
18µg · 15% DV
B5
0.18mg · 4% DV
Minerals
Potassium ⭐
210mg · 6% DV
Sodium
120mg · 5% DV
Magnesium
11mg · 3% DV
Phosphorus
24mg · 3% DV
Shepherd's Salad (Fat-Free) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Shepherd's Salad (Fat-Free) Processed?
NOVA 1
Unprocessed
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 (Fat-Free) Contain Allergens?
No known major allergens
Which Diets Is Shepherd's Salad (Fat-Free) 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 (Fat-Free) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Shepherd's Salad (Fat-Free)
Shepherd's Salad (Fat-Free) — Frequently Asked Questions
Why does fat-free shepherd’s salad become watery so quickly?
Tomatoes, cucumbers, and onions release moisture after cutting, and salt speeds this up. Add salt and acidic dressing just before serving to keep the salad crisper.
Can fat-free shepherd’s salad be made ahead of time?
You can chop the ingredients and refrigerate them in a sealed container for a few hours, but add salt, lemon, or vinegar at serving time. The tomatoes and cucumbers soften as the salad sits.
Is lemon juice or vinegar better in shepherd’s salad?
Lemon gives a fresher flavor that works especially well with tomato and parsley, while vinegar has a sharper tang. Both work; people with sensitive stomachs may prefer a smaller amount of either acid.
How can I make fat-free shepherd’s salad more filling as a main meal?
Pair it with chickpeas, beans, lentils, yogurt, cheese, eggs, fish, or chicken for a more satisfying, balanced meal. Whole-grain bread or bulgur can also add longer-lasting energy.
Why is shepherd’s salad often served with grilled meat or fish?
Its juicy, acidic freshness balances the richer flavor of grilled foods and cleanses the palate. The vitamin C in the vegetables may also support absorption of iron from plant foods served in the meal.
Can I eat shepherd’s salad at night?
It can be a light addition to an evening meal for most people. However, raw onion, peppers, and lemon may worsen reflux, gas, or heartburn in sensitive individuals.
Do tomatoes and cucumbers need to be peeled for shepherd’s salad?
No, as long as they are washed well; the skins add texture and fiber. Peel them if the skins are difficult for you to digest or if you prefer a softer salad.
Can shepherd’s salad be frozen?
Freezing is not recommended. Tomatoes and cucumbers become soft and release a lot of water after thawing, so the salad loses its fresh texture.
What is the safest way to wash vegetables for shepherd’s salad?
Rinse each vegetable under clean running water while gently rubbing the surface to remove dirt and residues. Drying them with a clean towel or salad spinner also helps prevent a watery salad.
Does fat-free shepherd’s salad have to taste bland?
No. Lemon juice, a small amount of vinegar, parsley, mint, sumac, black pepper, or chili flakes can add plenty of flavor without oil. Cutting the vegetables evenly also helps the flavors distribute more consistently.
Have another question about Shepherd's Salad (Fat-Free)?
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.