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Shuba salad Calories
Layered Russian salad with herring and beetroot
In season: Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Shuba salad (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 18.8 g of carbs, 6.3 g of protein, 12.3 g of fat and 3.2 g of fiber. Its 1.7 µg of B12 covers 69% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Shuba salad Nutrition Facts
Selected: 1 piece (medium) · 150 g
210
KCAL / 150G
Carbs
18.8g
· 7% DV
Protein
6.3g
· 13% DV
Fat
12.3g
· 16% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 12% · Fat 52%
Shuba salad nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 12.3 g | 16% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.02 g | |
| Sodium | 510 mg | 22% |
| Total carbohydrate | 18.8 g | 7% |
| Fiber | 3.2 g | 11% |
| Protein | 6.3 g | 13% |
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 Medium Shuba salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 210 kcal |
| 1 slice (thin) | 60 g | 84 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 100 g | 140 kcal |
| 1 slice (thick) | 100 g | 140 kcal |
| 1 serving (small) | 120 g | 168 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 1 piece (large) | 250 g | 350 kcal |
| 1 piece (extra large) | 300 g | 420 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Shuba salad
What is Shuba salad made of?
Shuba salad is made with salted herring layered under cooked vegetables, usually potatoes, carrots and beetroot, with mayonnaise between the layers. Many versions also include onion and egg, and grated beetroot typically forms the vivid top layer.
What does the name Shuba salad mean?
Shuba salad means “herring under a fur coat.” The name refers to the layers of vegetables and mayonnaise covering the herring, with the beetroot topping giving the dish its distinctive coat-like appearance.
Where did Shuba salad originate?
Shuba salad is most strongly associated with Russian cuisine and is also popular across countries of the former Soviet Union. It is often served for celebrations and holidays, though its precise origin is not firmly established.
How do you layer Shuba salad?
Start Shuba salad with chopped herring, adding onion if you like. Layer grated cooked potato, carrot, egg and beetroot over it, spreading a thin coating of mayonnaise between layers. Chill before serving so the layers hold together.
Can you make Shuba salad without herring?
Yes, you can make Shuba salad without herring, but it will no longer have the traditional salty fish base. For a vegetarian version, leave the fish out and season the vegetable layers well; avoid calling it a classic herring salad.
Can Shuba salad be frozen?
Freezing Shuba salad is not recommended. The cooked vegetables can release water and turn mushy after thawing, while the mayonnaise may separate, leaving the layers less appealing in both texture and appearance.
How long does Shuba salad keep in the fridge?
Keep Shuba salad covered and refrigerated, and aim to eat it within two days. Because it contains fish, egg and mayonnaise, return leftovers to the fridge promptly rather than leaving the serving dish out.
Why does beetroot go on top of Shuba salad?
Beetroot usually goes on top of Shuba salad because its bright color creates the dish’s signature finish and its grated texture covers the layers evenly. It also gives the upper layer a gently sweet, earthy flavor.
What is the difference between Shuba salad and Olivier salad?
Shuba salad is built in visible layers around salted herring and beetroot. Olivier salad, often called Russian salad in some countries, is generally a chopped mixture of vegetables and other ingredients bound with mayonnaise, without the herring-and-beetroot layers.
What should you serve with Shuba salad?
Serve Shuba salad cold as a starter or part of a festive spread. Its salty fish and creamy layers pair well with dark rye bread, pickles and other light appetizers; a small portion works well alongside richer dishes.
Shuba salad Vitamins & Minerals
Vitamins
B12
1.65µg · 69% DV
Folate
52.5µg · 13% DV
Vitamin C
10.5mg · 12% DV
Vitamin E
1.65mg · 11% DV
Minerals
Sodium
510mg · 22% DV
Selenium
12µg · 22% DV
Iodine
27µg · 18% DV
Copper
0.14mg · 16% DV
Potassium ⭐
315mg · 9% DV
Shuba salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shuba salad
To burn the 210 calories in 1 piece (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 Shuba salad?
Shuba salad is a Russian layered salad, often known as “herring under a fur coat.” Salted herring is covered with layers of cooked potato, carrot and egg, then grated beetroot and mayonnaise. It is assembled cold and left to rest so the layers hold together and the flavours mingle.
The fish’s savoury saltiness contrasts with earthy-sweet beetroot, while the vegetables and creamy dressing make each bite soft and rich. In Russia and across parts of the former Soviet Union, it is a familiar celebratory and holiday-table dish; elsewhere, it works well as a cold starter with rye or other dark bread. It has a mix of carbohydrates and fat, with 140 calories per 100 g. Use a lighter hand with the mayonnaise if you prefer a less rich salad.
How Nutritious Is Shuba salad?
Nutrient density
Medium
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 Shuba salad Processed?
NOVA 3
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 Shuba salad Contain Allergens?
Contains these allergens:
Which Diets Is Shuba salad Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Shuba salad Fat Profile
SATURATED
3.15g
MONOUNSATURATED
4.65g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.