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Sour cherry beet salad Calories
Antioxidant-rich salad with vitamin C and folate
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sour cherry beet salad (150 g) has 78 calories. That works out to 52 calories per 100 g. It contains 18.2 g of carbs, 2.1 g of protein, 0.3 g of fat and 3.8 g of fiber. Its 109.5 µg of Folate covers 27% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Sour cherry beet salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
78
KCAL / 150G
Carbs
18.2g
· 7% DV
Protein
2.1g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 10% · Fat 3%
Sour cherry beet salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 18.2 g | 7% |
| Fiber | 3.8 g | 14% |
| Protein | 2.1 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 Sour cherry beet salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 78 kcal |
| 1 tablespoon (diced) | 15 g | 8 kcal |
| ½ cup (small) | 75 g | 39 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 100 g | 52 kcal |
| 1 cup (medium) | 150 g | 78 kcal |
| 1.5 cup (large) | 225 g | 117 kcal |
| 1 serving (large) | 250 g | 130 kcal |
| 1 cup (extra large) | 300 g | 156 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Sour cherry beet salad
How do you make sour cherry beet salad?
Sour cherry beet salad is made by combining cooked, cooled beets with pitted sour cherries and a tangy dressing. Toss with olive oil, lemon juice or vinegar, salt, and pepper, then let the flavors mingle briefly before serving.
Can you use canned beets in sour cherry beet salad?
Yes, canned beets work in sour cherry beet salad when you need a shortcut. Drain and rinse them well, then pat dry so their brine does not overpower the cherries or water down the dressing.
Should beets be peeled before cooking for sour cherry beet salad?
No, leave the skins on while cooking beets for sour cherry beet salad. The skins help limit color and flavor loss; once the beets are cool enough to handle, rub or peel the skins off before cutting them.
What dressing goes with sour cherry beet salad?
A sharp, lightly sweet dressing suits sour cherry beet salad best. Whisk olive oil with lemon juice or red-wine vinegar, a little mustard, salt, and pepper; taste before adding sweetener, since ripe cherries can already balance the beets.
Can you make sour cherry beet salad with dried cherries?
Yes, dried cherries can replace fresh sour cherries in sour cherry beet salad, but they are sweeter and chewier. Soak them briefly in warm water or vinegar to soften, drain well, and use a little extra lemon juice in the dressing.
Is sour cherry beet salad served warm or cold?
Sour cherry beet salad is usually served chilled or at room temperature. Cool the cooked beets before adding the cherries and dressing; serving it cold also keeps the salad refreshing alongside richer dishes.
Can you add goat cheese to sour cherry beet salad?
Yes, goat cheese pairs well with sour cherry beet salad because its creamy, tangy taste complements both the beets and cherries. Crumble it over the salad just before serving so it stays distinct rather than blending into the dressing.
How do you keep sour cherry beet salad from turning watery?
Drain the sour cherries thoroughly and cool the cooked beets before assembling sour cherry beet salad. If using thawed fruit, press out excess liquid gently; dress the salad shortly before serving to prevent a pool of juice at the bottom.
Can sour cherry beet salad be frozen?
No, sour cherry beet salad does not freeze well once assembled. Thawed beets and cherries tend to release liquid and turn soft, so freeze cooked beets separately if needed and add fresh or thawed cherries after defrosting.
Does sour cherry beet salad stain clothes and cutting boards?
Yes, sour cherry beet salad can stain because beet and cherry pigments are strong. Use a glass or plastic cutting board, rinse tools promptly, and blot fabric stains with cold water rather than rubbing them in.
Sour cherry beet salad Vitamins & Minerals
Vitamins
Folate
109.5µg · 27% DV
Vitamin C
13.8mg · 15% DV
B6
0.12mg · 7% DV
B5
0.24mg · 5% DV
Minerals
Manganese
0.39mg · 17% DV
Copper
0.15mg · 17% DV
Potassium ⭐
446mg · 13% DV
Phosphorus
51mg · 7% DV
Sodium
72mg · 3% DV
Sour cherry beet salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour cherry beet salad
To burn the 78 calories in 1 serving (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 Sour cherry beet salad?
Sour cherry beet salad pairs earthy beetroot with the tart, fruity bite of sour cherries. The beetroot is usually cooked until tender, then sliced, diced or grated and combined with the fruit; the exact dressing varies. It works well served chilled as a colourful side for a meal, or as part of a spread alongside grilled vegetables, grains or other salads. The sweet-sour contrast makes it lively without needing a rich dressing, so a little olive oil and citrus can keep it light. It provides fibre and is low in fat, while the cherries add a bright seasonal note.
How Nutritious Is Sour cherry beet 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 Sour cherry beet 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 Sour cherry beet salad Contain Allergens?
No known major allergens
Which Diets Is Sour cherry beet 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
Sour cherry beet salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.