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Fresh vegetables salad with sour dressing (lemon juice or vinegar)
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Sour Salad (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 7.8 g of carbs, 1.4 g of protein, 0.8 g of fat and 2.5 g of fiber. Its 57.6 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 120 g
46
KCAL / 120G
Carbs
7.8g
· 3% DV
Protein
1.4g
· 3% DV
Fat
0.8g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 13% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.5 g | 9% |
| Protein | 1.4 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 46 kcal |
| 1 piece (small) | 60 g | 23 kcal |
| 1 cup (small) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (medium) | 150 g | 57 kcal |
| 1 cup (large) | 180 g | 68 kcal |
| 1 piece (large) | 200 g | 76 kcal |
| 1 serving (large) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
Sour Salad is typically made with chopped tomatoes, cucumber, red onion, and fresh herbs tossed with a tangy lemon-juice or vinegar dressing. The exact herbs and proportions vary, so it is easy to adapt to what you have.
To make Sour Salad, chop the tomatoes, cucumber, onion, and herbs, then toss them with lemon juice or vinegar shortly before serving. Adding the dressing at the end helps the vegetables keep their texture instead of turning watery.
Yes, vinegar can replace lemon juice in Sour Salad. It gives the dressing a sharper, less citrusy taste; start with a little and adjust to taste, since different vinegars vary in strength.
Sour Salad gets watery because salt and acidic dressing draw liquid from cut tomatoes and cucumbers. Chop the vegetables close to serving time and add the dressing just before eating to keep the salad fresher and less pooled.
You can chop the vegetables for Sour Salad ahead, but keep them covered and refrigerated separately from the dressing. Toss everything together just before serving, because the acid and salt soften the vegetables as they sit.
Parsley is a common choice for Sour Salad, while mint or dill can add a different fresh note. Chop the herbs finely and add them shortly before serving so their aroma stays bright.
Not exactly: Sour Salad describes a salad dressed for a tangy taste, while Turkish shepherd's salad usually refers to finely chopped tomatoes, cucumber, peppers, and onion. Their ingredients can overlap, but the names do not guarantee the same recipe.
Sour Salad works well alongside grilled meat, chicken, or beans, where its tangy dressing cuts through richer flavors. It can also be served with bread as part of a simple lunch or shared table.
Sour Salad is best eaten the day it is made. Refrigerate leftovers in a covered container and use them within a day; dressed tomatoes and cucumbers quickly soften, so freezing is not a good option.
Add salt to Sour Salad just before serving. Salt pulls moisture out of chopped tomatoes and cucumbers, and adding it early can leave liquid at the bottom and make the vegetables less crisp.
Vitamins
Vitamin K
57.6µg · 48% DV
Vitamin A
252µg · 28% DV
Vitamin C
21.6mg · 24% DV
Folate
45.6µg · 11% DV
Minerals
Potassium ⭐
252mg · 7% DV
Copper
0.06mg · 7% DV
Phosphorus
34mg · 5% DV
Manganese
0.11mg · 5% DV
Sodium
84mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 46 calories in 1 cup (medium) (120 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.
Sour Salad is a fresh chopped-vegetable salad, commonly made with tomatoes, cucumber, onion and leafy herbs, then dressed with lemon juice or vinegar. Recipes vary by household and region, and may include pepper or other seasonal vegetables. It is a familiar style of salad in Turkey and across the eastern Mediterranean, rather than a single fixed recipe.
Juicy and crisp, with a bright tang, it is usually served alongside grilled meats, fish, or other savoury dishes, and works well as a light lunch with bread. Its nutrition comes mainly from vegetables, so it is low in fat and provides some fibre. For a lighter dressing, keep the oil modest and let the lemon and herbs bring the flavour.
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.
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.
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.
No known major allergens
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
SATURATED
0.13g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.