Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Shepherd salad Calories
Light tomato, cucumber, pepper and onion salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Shepherd salad (150 g) has 48 calories. That works out to 32 calories per 100 g. It contains 8.7 g of carbs, 1.7 g of protein, 0.9 g of fat and 2.4 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Shepherd salad Nutrition Facts
Selected: 1 bottle (medium) · 150 g
48
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
1.7g
· 3% DV
Fat
0.9g
· 1% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 14% · Fat 16%
Shepherd salad nutrition facts table · 1 bottle (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 1.7 g | 3% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Bottle of Shepherd salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 150 g | 48 kcal |
| 1 serving (small) | 80 g | 26 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (diced) | 120 g | 38 kcal |
| 1 serving (medium) | 150 g | 48 kcal |
| 1 piece (half) | 150 g | 48 kcal |
| 2 cup (diced) | 240 g | 77 kcal |
| 1 serving (large) | 250 g | 80 kcal |
| 1 piece (whole) | 300 g | 96 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Shepherd salad
What goes in Shepherd salad?
Shepherd salad typically contains tomatoes, cucumbers, green peppers and onion. Chopped parsley, lemon juice, olive oil and salt are common additions, though recipes vary by household and region.
How do you make Shepherd salad?
To make Shepherd salad, chop the vegetables into small pieces and toss them together. Add lemon juice, olive oil and salt just before serving so the tomatoes and cucumbers stay fresher and crunchier.
Why is it called Shepherd salad?
Shepherd salad is commonly understood as a simple, rustic salad made from readily available vegetables. The name is associated with shepherds, but there is no single, universally agreed origin story for it.
What dressing goes on Shepherd salad?
Shepherd salad is usually dressed simply with lemon juice, olive oil and salt. Add the dressing shortly before serving; a heavy or creamy dressing can overpower the fresh vegetables.
What do you serve with Shepherd salad?
Shepherd salad pairs well with grilled meats, kebabs and köfte, as well as bread or rice. Its crisp vegetables and citrus dressing make it a refreshing side for rich, savoury main dishes.
How is Shepherd salad different from Greek salad?
Shepherd salad usually features finely chopped tomato, cucumber, pepper and onion, dressed with lemon and oil. Greek salad more often includes feta, olives and larger vegetable pieces, and typically uses an oregano-seasoned dressing.
How do you keep Shepherd salad from getting watery?
To keep Shepherd salad from getting watery, chop the vegetables shortly before serving and add salt and dressing at the end. Removing the watery tomato cores can also help, especially if the salad needs to sit briefly.
Can you make Shepherd salad ahead of time?
Yes, you can chop the vegetables for Shepherd salad ahead and refrigerate them in a covered container. Keep the dressing separate and add it just before serving to preserve the vegetables’ texture.
How long does Shepherd salad last in the fridge?
Shepherd salad is best eaten the day it is made. Refrigerate leftovers in a covered container and eat them soon; once dressed, the vegetables soften and release liquid, so the salad loses its crisp texture.
Can you add feta to Shepherd salad?
Yes, crumbled feta works well in Shepherd salad and adds a salty, creamy contrast to the fresh vegetables. Add it just before serving so it keeps its shape and does not make the salad too salty.
Shepherd salad Vitamins & Minerals
Vitamins
Vitamin C
27mg · 30% DV
Vitamin K
28.5µg · 24% DV
Biotin
2.7µg · 9% DV
B6
0.12mg · 7% DV
Minerals
Potassium ⭐
330mg · 10% DV
Copper
0.08mg · 9% DV
Phosphorus
42mg · 6% DV
Manganese
0.14mg · 6% DV
Sodium
18mg · 1% DV
Shepherd salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shepherd salad
To burn the 48 calories in 1 bottle (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 Shepherd salad?
Shepherd salad is a Turkish-style chopped salad made with tomato, cucumber, pepper and onion. The vegetables are usually cut into small pieces, so their juices mingle and each bite gets a little of everything. Recipes vary with the season and household.
It is crisp, juicy and refreshing, commonly dressed with lemon and olive oil and served alongside grilled meats, kebabs or everyday meals in Turkey. It also works well as a simple side for meals elsewhere, or as part of a spread with bread and dips. Mostly vegetables and light in character, it provides 32 calories per 100 g; use a modest pour of oil if you want to keep the dressing light.
How Nutritious Is Shepherd 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 Shepherd 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 Shepherd salad Contain Allergens?
No known major allergens
Which Diets Is Shepherd 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
— Not suitable
Low FODMAP
— Not suitable
Shepherd salad Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
Compare Shepherd salad
Foods Similar to Shepherd salad
Have another question about Shepherd salad?
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.