1 serving (medium) of Shepherd's salad with cheese (180 g) has 126 calories. That works out to 70 calories per 100 g. It contains 9.4 g of carbs, 4.9 g of protein, 7.6 g of fat and 2.9 g of fiber. Its 39.6 µg of Vitamin K covers 33% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Shepherd's salad with cheese?

Shepherd's salad with cheese is a Turkish take on çoban salata, a chopped salad of ripe tomatoes, cucumber, green pepper, onion and parsley, finished with crumbled white cheese. It is usually dressed simply with olive oil and lemon juice or vinegar. The small pieces make it easy to get a mix of crisp vegetables and cheese in each bite.

Juicy, crunchy vegetables contrast with the cheese’s soft texture and salty tang. In Turkey, it commonly accompanies grilled meat or other home-cooked dishes, and can also be served as a light side at lunch. The vegetables contribute water and fibre, while the cheese adds protein and fat; per 100 g, it provides 2.7 g of protein. For a lighter dressing, use olive oil sparingly and let lemon bring the brightness.

Shepherd's salad with cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

2.7g

· 5% DV

Fat

4.2g

· 5% DV

Fiber

1.6g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 30% · Protein 16% · Fat 54%

Shepherd's salad with cheese Vitamins & Minerals

Vitamins

Vitamin K

22µg · 18% DV

Vitamin C

13mg · 14% DV

Vitamin A

110µg · 12% DV

0.07mg · 5% DV

Minerals

Sodium

340mg · 15% DV

Calcium

85mg · 9% DV

Zinc

1mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Shepherd's salad with cheese?

Nutrient density

Medium

52/ 100

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

45/ 100

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.

Shepherd's salad with cheese Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Shepherd's salad with cheese

To burn the 70 calories in 100 g:

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Shepherd's salad with cheese 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 with cheese Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Shepherd's salad with cheese Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Shepherd's salad with cheese Fat Profile

SATURATED

2.1g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Shepherd's salad with cheese

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Shepherd's salad with cheese vs Tomato52 kcal more per 100 g

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Shepherd's salad with cheese vs Mixed Green Salad52 kcal more per 100 g

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Shepherd's salad with cheese vs Red Pepper39 kcal more per 100 g

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Shepherd's salad with cheese vs Boiled Beetroot26 kcal more per 100 g

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Foods Similar to Shepherd's salad with cheese

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Shepherd's salad with cheese

How do you make shepherd's salad with cheese?

To make shepherd's salad with cheese, chop tomatoes, cucumber, green pepper, onion, and parsley, then toss them with olive oil and lemon juice. Add crumbled white cheese just before serving so it keeps its shape.

What cheese goes in shepherd's salad with cheese?

Crumbly white cheese is the usual choice for shepherd's salad with cheese. Turkish-style white cheese works well, as does feta; taste it before adding salt, since the cheese may already make the salad salty.

What ingredients are in shepherd's salad with cheese?

Shepherd's salad with cheese typically contains chopped tomatoes, cucumber, green pepper, onion, parsley, and crumbled white cheese. Olive oil and lemon juice are common additions, while some versions use vinegar or omit the onion.

Is shepherd's salad with cheese the same as Greek salad?

No. Shepherd's salad with cheese is a Turkish chopped salad, usually made with finely cut vegetables and crumbled white cheese. Greek salad often has larger vegetable pieces and a slab of feta, along with ingredients such as olives.

What dressing is best for shepherd's salad with cheese?

Olive oil and lemon juice make a classic, fresh dressing for shepherd's salad with cheese. A little vinegar is another option. Add the dressing shortly before serving so the chopped vegetables do not release too much liquid.

What should you serve with shepherd's salad with cheese?

Shepherd's salad with cheese pairs well with grilled meat, kebabs, chicken, or fish. It also works alongside flatbread as part of a simple lunch; its fresh vegetables and salty cheese complement richly seasoned main dishes.

Can you make shepherd's salad with cheese ahead of time?

You can chop the vegetables for shepherd's salad with cheese ahead and refrigerate them in a covered container. Keep the dressing and cheese separate until serving, because early dressing can make the chopped vegetables watery.

How do you keep shepherd's salad with cheese from getting watery?

To keep shepherd's salad with cheese from getting watery, dry the washed vegetables well and add salt, dressing, and cheese shortly before serving. If the tomatoes are especially juicy, remove some of their seeds before chopping.

Can you use feta in shepherd's salad with cheese?

Yes, feta works in shepherd's salad with cheese because its crumbly texture and tangy, salty flavor suit the chopped vegetables. Crumble it over the salad near serving time, and adjust any added salt after tasting.

How long does shepherd's salad with cheese keep in the fridge?

Shepherd's salad with cheese is best eaten freshly dressed. Refrigerate leftovers promptly in a covered container and eat them within a day; the vegetables will soften and release liquid, so drain excess liquid before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026