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A bowl of roughly chopped red tomatoes, pale-green cucumber, thin strips of purple onion, and leafy herbs, lightly coated in a glossy dressing.
●Low GI

Sour Salad Calories

Fresh vegetables salad with sour dressing (lemon juice or vinegar)

In season: Spring · Summer · Autumn

CALORIES · 100 G

38kcal

GI

20low

POTASSIUM · 100 G

210mg

FIBER · 100 G

2.1g

Quick answer

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.

Sour Salad Nutrition Facts

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%

Sour Salad nutrition facts table · 1 cup (medium) (120 g)

NutrientAmount% DV
Calories46 kcal
Total fat0.8 g1%
Saturated fat0.13 g1%
Trans fat0 g
Sodium84 mg4%
Total carbohydrate7.8 g3%
Fiber2.5 g9%
Protein1.4 g3%

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 Cup of Sour Salad?

ServingAmountCalories
1 cup (medium)120 g46 kcal
1 piece (small)60 g23 kcal
1 cup (small)80 g30 kcal
100 g100 g38 kcal
1 serving (medium)150 g57 kcal
1 cup (large)180 g68 kcal
1 piece (large)200 g76 kcal
1 serving (large)250 g95 kcal

Calculated from 38 calories per 100 g.

Frequently Asked Questions About Sour Salad

What is Sour Salad made of?

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.

How do you make Sour Salad?

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.

Can you use vinegar instead of lemon in Sour Salad?

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.

Why does Sour Salad get watery?

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.

Can you make Sour Salad ahead of time?

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.

What herbs go in Sour Salad?

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.

Is Sour Salad the same as Turkish shepherd's salad?

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.

What should you serve with Sour Salad?

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.

How long does Sour Salad last in the fridge?

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.

When should you add salt to Sour Salad?

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.

Sour Salad Vitamins & Minerals

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

Sour Salad Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

2.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sour Salad

To burn the 46 calories in 1 cup (medium) (120 g):

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

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 Salad?

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.

How Nutritious Is Sour Salad?

Nutrient density

High

68/ 100

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

49/ 100

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 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 Salad Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Sour 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 Salad Fat Profile

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.