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Sour Cherry Green Salad Calories
Refreshing salad with fiber, vitamin C and vitamin K
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sour Cherry Green Salad (150 g) has 87 calories. That works out to 58 calories per 100 g. It contains 14.3 g of carbs, 2.4 g of protein, 3.2 g of fat and 3.6 g of fiber. Its 213 µg of Vitamin K covers 178% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Sour Cherry Green Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
87
KCAL / 150G
Carbs
14.3g
· 5% DV
Protein
2.4g
· 5% DV
Fat
3.2g
· 4% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 10% · Fat 30%
Sour Cherry Green Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.43 g | 2% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 14.3 g | 5% |
| Fiber | 3.6 g | 13% |
| Protein | 2.4 g | 5% |
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 Green Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 87 kcal |
| 1 cup (chopped) | 55 g | 32 kcal |
| 100 g | 100 g | 58 kcal |
| 1 serving (small) | 100 g | 58 kcal |
| 1 serving (large) | 220 g | 128 kcal |
| 1 bottle (medium) | 250 g | 145 kcal |
| 1 serving (extra large) | 300 g | 174 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Sour Cherry Green Salad
How do you make sour cherry green salad?
Sour cherry green salad is made by tossing washed, thoroughly dried leafy greens with pitted sour cherries and a simple dressing. Add the dressing just before serving so the leaves stay crisp.
What dressing goes with sour cherry green salad?
A light dressing of olive oil, lemon juice or vinegar, and a little mustard pairs well with sour cherry green salad. Its fresh ingredients and simple homemade dressing keep the salad minimally processed.
Can you use dried cherries in sour cherry green salad?
Yes, dried cherries work in sour cherry green salad, but they make it sweeter and chewier than fresh sour cherries. Use a little less sweetener in the dressing, or skip it altogether.
Can you make sour cherry green salad with frozen cherries?
Yes, thawed frozen cherries can be used in sour cherry green salad. Drain them well before adding them, because excess juice can dilute the dressing and make the greens wilt.
Which greens are best for sour cherry green salad?
Sour cherry green salad works with tender lettuce, spinach, arugula, or a mix of salad leaves. Arugula adds a peppery contrast to the fruit, while lettuce gives the salad a milder flavor.
What goes well with sour cherry green salad?
Sour cherry green salad pairs well with grilled vegetables, beans, or roasted chicken. Its tart fruit and crisp greens also make a bright side for rich mains or a summer lunch.
Can you prepare sour cherry green salad ahead of time?
Yes, you can prepare sour cherry green salad ahead by washing and drying the greens and pitting the cherries separately. Keep the dressing apart and toss everything together just before serving.
How long does sour cherry green salad last in the fridge?
Sour cherry green salad is best eaten the day it is made, especially once dressed. Refrigerate leftovers in a covered container, but discard them if the leaves become slimy or smell off.
Can sour cherry green salad be a full meal?
Yes, sour cherry green salad can make a more substantial meal with a protein-rich addition such as chickpeas, lentils, tofu, or grilled chicken. Add it shortly before eating to preserve the greens’ texture.
Should you pit cherries for sour cherry green salad?
Yes, remove the pits before adding cherries to sour cherry green salad. Pitted fruit is easier and safer to eat in a salad, and cutting larger cherries in half helps distribute their tart flavor.
Sour Cherry Green Salad Vitamins & Minerals
Vitamins
Vitamin K
213µg · 178% DV
Vitamin A
277.5µg · 31% DV
Vitamin C
20.25mg · 23% DV
Folate
87µg · 22% DV
Minerals
Manganese
0.48mg · 21% DV
Copper
0.15mg · 17% DV
Potassium ⭐
420mg · 12% DV
Iron
1.58mg · 9% DV
Sodium
27mg · 1% DV
Sour Cherry Green Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour Cherry Green Salad
To burn the 87 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 Green Salad?
Sour Cherry Green Salad brings crisp leafy greens together with tart cherries, often with a simple olive-oil dressing. The mix can be made with whatever salad leaves are available; lemon or vinegar balances the fruit’s sharpness. It is a fresh, flexible salad rather than a dish with one fixed recipe or clearly defined place of origin.
Serve it as a side at a summer meal, alongside grilled vegetables or other savoury dishes, or enjoy it as a light lunch. The greens contribute fibre, while the cherries add a bright, fruity tang; a 100 g portion has 2.4 g of fibre. For a more substantial meal, add beans or another filling accompaniment, and keep the dressing light if you want the salad to stay refreshing.
How Nutritious Is Sour Cherry Green 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 Green 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 Green Salad Contain Allergens?
No known major allergens
Which Diets Is Sour Cherry Green 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 Green Salad Fat Profile
SATURATED
0.43g
MONOUNSATURATED
1.77g
POLYUNSATURATED
0.86g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.