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Tomato-, cucumber-, pepper-, and onion-based refreshing low-calorie salad.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Sövüş salad (150 g) has 48 calories. That works out to 32 calories per 100 g. It contains 9.5 g of carbs, 1.7 g of protein, 0.6 g of fat and 2.6 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.
Selected: 1 serving (medium) · 150 g
48
KCAL / 150G
Carbs
9.5g
· 3% DV
Protein
1.7g
· 3% DV
Fat
0.6g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 14% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 2.6 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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 48 kcal |
| 1 tablespoon (chopped) | 15 g | 5 kcal |
| 1 cup (chopped) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| ½ piece (half) | 150 g | 48 kcal |
| 1 serving (large) | 220 g | 70 kcal |
| 1 piece (whole) | 300 g | 96 kcal |
Calculated from 32 calories per 100 g.
Sövüş salad is a Turkish chopped salad made mainly with fresh tomato, cucumber, pepper and onion. It is often served alongside döner or grilled dishes, where its crisp, refreshing vegetables balance richer flavours.
To make Sövüş salad, finely chop tomatoes, cucumber, pepper and onion, then combine them in a bowl. Add parsley, lemon juice or olive oil if you like, and season shortly before serving so the vegetables stay crisp.
Sövüş salad usually contains raw tomato, cucumber, green pepper and onion. Recipes vary: some include parsley, lemon juice, sumac or pomegranate molasses, but the finely chopped vegetables are its defining feature.
No, they are closely related but not always prepared or served in the same way. Both can use tomato, cucumber, pepper and onion; Sövüş salad is commonly chopped finely and paired with döner, while shepherd’s salad often has larger pieces and a lemon-based dressing.
Sövüş salad is commonly served with döner, especially in Turkish döner meals, and also works alongside kebabs and grilled meats. You can add it to a wrap or sandwich for a fresh, crunchy contrast.
Sövüş salad is a Turkish preparation rather than a dish with one universally agreed regional recipe. It is particularly associated with döner shops and Ankara-style döner servings, though versions are found elsewhere in Turkey.
Chop the vegetables for Sövüş salad into small, fairly even pieces so each bite combines their flavours. Avoid mincing them into a mash: ripe tomatoes release juice quickly, and the salad should remain fresh and textured.
You can chop the vegetables for Sövüş salad a few hours ahead and keep them covered in the refrigerator, but it is best served fresh. Add salt and dressing just before serving to limit excess liquid and keep the vegetables firmer.
To keep Sövüş salad from becoming watery, use firm tomatoes, drain watery pieces if needed, and add salt and dressing just before serving. Chopping it too early gives the tomato and cucumber time to release their juices.
Yes, you can make Sövüş salad spicy by using a hot green pepper or adding a little pul biber. Start with a small amount, since the pepper’s heat can quickly overpower the fresh tomato and cucumber.
Vitamins
Vitamin C
27mg · 30% DV
Vitamin K
21µg · 18% DV
Biotin
2.25µg · 8% DV
B6
0.12mg · 7% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
315mg · 9% DV
Phosphorus
42mg · 6% DV
Manganese
0.14mg · 6% DV
Sodium
12mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 48 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.
Sövüş salad is a fresh Turkish-style salad made from chopped raw tomatoes, cucumbers, peppers and onion. The vegetables do most of the work, so the exact cut and any extra herbs can vary with the cook and what is in season.
Juicy tomato and crisp cucumber meet the sharper notes of onion and pepper, making it a refreshing side for grilled foods and other hearty dishes. In Turkey it fits easily on a shared lunch or dinner table, and can also be enjoyed with bread as a light meal. It is mostly vegetables and low in calories; add lemon for brightness, and go easy on oil if you want to keep it especially light.
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
0.09g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.15g
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.