1 serving (medium) of Shepherd's Salad with Olive Oil (180 g) has 117 calories. That works out to 65 calories per 100 g. It contains 9.9 g of carbs, 2.2 g of protein, 8.1 g of fat and 2.9 g of fiber. Its 576 µg of Vitamin A covers 64% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Shepherd's Salad with Olive Oil?

Shepherd's Salad with Olive Oil is a Turkish chopped salad made with tomatoes, cucumber, green pepper, onion and parsley, tossed with olive oil. The vegetables are cut into small or medium pieces rather than finely shredded, so each bite keeps its own fresh, crisp texture.

In Turkey, it commonly accompanies grilled meat or fish, kebabs and pide, and appears alongside everyday meals, especially in warmer months. Its juicy tomatoes and cool cucumber are balanced by the slight bite of green pepper and onion; olive oil brings the flavours together. For English-speaking readers, it makes an easy side for grilled dishes or a simple lunch with bread. It is mostly vegetables, with 65 calories per 100 g; use a light hand with the oil if you want a less rich dressing.

Shepherd's Salad with Olive Oil Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

1.2g

· 2% DV

Fat

4.5g

· 6% 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 33% · Protein 7% · Fat 60%

Shepherd's Salad with Olive Oil Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin C

14mg · 16% DV

Vitamin K

18µg · 15% DV

Vitamin E

1.1mg · 7% DV

Minerals

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Magnesium

13mg · 3% DV

Phosphorus

24mg · 3% DV

How Nutritious Is Shepherd's Salad with Olive Oil?

Nutrient density

High

65/ 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

43/ 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 Olive Oil 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 Olive Oil

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

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 Olive Oil 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 Olive Oil Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Shepherd's Salad with Olive Oil Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ 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 Olive Oil Fat Profile

SATURATED

0.7g

MONOUNSATURATED

3.1g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 11.7:1

Above the ideal 4:1 (11.7:1).

Compare Shepherd's Salad with Olive Oil

🥗vs🍅

Shepherd's Salad with Olive Oil vs Tomato47 kcal more per 100 g

→🥗vs🥗

Shepherd's Salad with Olive Oil vs Mixed Green Salad47 kcal more per 100 g

→🥗vs🫑

Shepherd's Salad with Olive Oil vs Red Pepper34 kcal more per 100 g

→🥗vs🥄

Shepherd's Salad with Olive Oil vs Boiled Beetroot21 kcal more per 100 g

→

Foods Similar to Shepherd's Salad with Olive Oil

🍅

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 Olive Oil

What is in shepherd’s salad with olive oil?

Shepherd’s salad with olive oil usually contains chopped tomatoes, cucumber, green pepper, onion and parsley. Olive oil, lemon juice and salt provide the dressing. Recipes vary, but these fresh vegetables give the Turkish salad its familiar character.

How do you make shepherd’s salad with olive oil?

To make shepherd’s salad with olive oil, finely chop tomatoes, cucumber, green pepper, onion and parsley. Toss them with olive oil, lemon juice and salt just before serving. Dressing it at the last minute helps keep the vegetables crisp.

What do you serve with shepherd’s salad with olive oil?

Shepherd’s salad with olive oil is a classic side for grilled meats, kebabs, köfte and fish. Its fresh, tangy vegetables balance richer dishes, and it also works alongside rice or as part of a Turkish meze spread.

Is shepherd’s salad with olive oil the same as Greek salad?

No, shepherd’s salad with olive oil is not the same as Greek salad. The Turkish version is typically chopped smaller and uses parsley, while Greek salad commonly features larger pieces, feta cheese and olives.

Why does shepherd’s salad with olive oil get watery?

Shepherd’s salad with olive oil gets watery because chopped tomatoes and cucumbers release juice, especially after salt is added. Chop the vegetables and season them shortly before serving; salting them well in advance leaves liquid at the bottom of the bowl.

Can you make shepherd’s salad with olive oil ahead of time?

You can chop the vegetables for shepherd’s salad with olive oil a few hours ahead and refrigerate them in a covered container. Add the oil, lemon juice and salt just before serving, since dressing it early softens the vegetables.

How long does shepherd’s salad with olive oil last in the fridge?

Shepherd’s salad with olive oil is best eaten the day it is made. Refrigerate leftovers in a covered container and use them promptly; the chopped vegetables soften and release more liquid as they sit, especially once dressed.

What dressing goes on shepherd’s salad with olive oil?

Shepherd’s salad with olive oil is commonly dressed with extra-virgin olive oil, lemon juice and salt. Some cooks add a little vinegar, but a light hand keeps the dressing from overpowering the fresh tomato, cucumber and herbs.

How finely should you chop shepherd’s salad with olive oil?

Chop shepherd’s salad with olive oil into small, fairly even pieces so each forkful includes several vegetables. It is usually finer than a Greek salad, but avoid mincing it: very small pieces lose their texture and release juice quickly.

Where does shepherd’s salad with olive oil come from?

Shepherd’s salad with olive oil is a Turkish-style salad made from everyday garden vegetables. Its name evokes a simple, practical dish associated with shepherds, though it is now served widely in homes and restaurants across Turkey.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026