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Söğüt salad Calories
Fresh vegetable salad with olive oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Söğüt salad (180 g) has 119 calories. That works out to 66 calories per 100 g. It contains 8.6 g of carbs, 2.2 g of protein, 9.2 g of fat and 2.9 g of fiber. Its 63 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Söğüt salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
119
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
2.2g
· 4% DV
Fat
9.2g
· 12% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 7% · Fat 66%
Söğüt salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 279 mg | 12% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 2.9 g | 10% |
| Protein | 2.2 g | 4% |
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 Söğüt salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 119 kcal |
| 1 cup (small) | 90 g | 59 kcal |
| 100 g | 100 g | 66 kcal |
| 1 cup (medium) | 140 g | 92 kcal |
| 1 pack (medium) | 200 g | 132 kcal |
| 1 serving (large) | 250 g | 165 kcal |
| 1 serving (extra large) | 350 g | 231 kcal |
Calculated from 66 calories per 100 g.
Frequently Asked Questions About Söğüt salad
What does Söğüt salad taste like?
Söğüt salad tastes fresh and savory, with olive oil adding a smooth, fruity note. Its exact flavor depends on the vegetables and seasonings used in the version you make.
How do you make Söğüt salad without it getting watery?
To keep Söğüt salad from getting watery, dry the washed vegetables well and cut them shortly before serving. Add salt and dressing at the end, since both draw moisture from chopped vegetables.
Can you make Söğüt salad ahead of time?
Yes, you can wash and prepare the vegetables for Söğüt salad ahead of time. Keep them covered and chilled, then add the olive oil and any other dressing just before serving.
Is Söğüt salad a traditional Turkish meze?
Söğüt salad can be served as a meze or as a side dish, but the name alone does not establish a single traditional serving style. It is a fresh vegetable salad prepared with olive oil.
What vegetables go in Söğüt salad?
Söğüt salad is made with fresh vegetables and olive oil, but there is no fixed ingredient list that applies to every version. Use the vegetables specified by your recipe or the ones you enjoy fresh.
What should you serve with Söğüt salad?
Serve Söğüt salad alongside grilled fish, meat, or vegetables, or add it to a spread of small dishes. Its crisp, fresh character works well with richer main courses.
Can you use lemon instead of vinegar in Söğüt salad?
Yes, lemon juice can dress Söğüt salad instead of vinegar. Add it with the olive oil shortly before serving so the vegetables stay crisp and the citrus flavor remains bright.
How is Söğüt salad different from Turkish shepherd salad?
Turkish shepherd salad commonly features chopped tomato and cucumber, while Söğüt salad does not have one universally fixed recipe. The ingredients and distinction therefore depend on the particular Söğüt salad version being made.
Is Söğüt salad healthy?
Söğüt salad is a way to include fresh vegetables in a meal, and olive oil provides its dressing. Its overall nutritional value also depends on the ingredients and how much dressing is added.
Does Söğüt salad work as a light lunch?
Söğüt salad can be part of a light lunch, but it may not be filling enough as the whole meal. Pair it with a protein-rich food such as beans, eggs, or fish for a more substantial lunch.
Söğüt salad Vitamins & Minerals
Vitamins
Vitamin K
63µg · 53% DV
Vitamin C
45mg · 50% DV
Vitamin E
1.62mg · 11% DV
Folate
43.2µg · 11% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.29mg · 13% DV
Sodium
279mg · 12% DV
Potassium ⭐
369mg · 11% DV
Söğüt salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Söğüt salad
To burn the 119 calories in 1 serving (medium) (180 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 Söğüt salad?
Söğüt salad is a fresh vegetable salad associated with Söğüt, in Turkey, dressed with olive oil. It can be made with seasonal produce such as tomatoes, cucumbers, peppers and onion, with the exact mix varying from kitchen to kitchen.
The vegetables stay juicy and crisp, while olive oil adds a mellow, fruity note. Serve it alongside grilled dishes or as part of a summer spread; it also works with bread for a simple light meal. Its nutrients come chiefly from the vegetables, with olive oil contributing most of the fat. At 66 calories per 100 g, it is a light option; use a measured drizzle of oil and lemon if you want to keep it lighter.
How Nutritious Is Söğüt salad?
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 Söğüt salad 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 Söğüt salad Contain Allergens?
No known major allergens
Which Diets Is Söğüt salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Söğüt salad Fat Profile
SATURATED
1.3g
MONOUNSATURATED
6.39g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.