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A mound of roughly chopped red tomatoes, pale-green cucumber, green peppers, and purple onion, flecked with fresh parsley and served on a plate.
●Low GI

Sövüş salad Calories

Tomato-, cucumber-, pepper-, and onion-based refreshing low-calorie salad.

In season: Summer · Autumn

CALORIES · 100 G

32kcal

GI

15low

POTASSIUM · 100 G

210mg

FIBER · 100 G

1.7g

Quick answer

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.

Sövüş salad Nutrition Facts

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%

Sövüş salad nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories48 kcal
Total fat0.6 g1%
Saturated fat0.09 g0%
Trans fat0 g
Sodium12 mg1%
Total carbohydrate9.5 g3%
Fiber2.6 g9%
Protein1.7 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 Serving of Sövüş salad?

ServingAmountCalories
1 serving (medium)150 g48 kcal
1 tablespoon (chopped)15 g5 kcal
1 cup (chopped)90 g29 kcal
100 g100 g32 kcal
½ piece (half)150 g48 kcal
1 serving (large)220 g70 kcal
1 piece (whole)300 g96 kcal

Calculated from 32 calories per 100 g.

Frequently Asked Questions About Sövüş salad

What is Sövüş salad?

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.

How do you make Sövüş salad?

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.

What does Sövüş salad usually contain?

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.

Is Sövüş salad the same as Turkish shepherd’s salad?

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.

What is Sövüş salad traditionally served with?

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.

Where does Sövüş salad come from?

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.

How finely should you chop the vegetables for Sövüş salad?

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.

Can you make Sövüş salad ahead of time?

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.

How can you stop Sövüş salad from getting watery?

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.

Can you make Sövüş salad spicy?

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.

Sövüş salad Vitamins & Minerals

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

Sövüş salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.5
Low

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

How to Burn Off Sövüş salad

To burn the 48 calories in 1 serving (medium) (150 g):

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Sövüş salad?

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.

How Nutritious Is Sövüş 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

47/ 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 Sövüş 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 Sövüş 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 Sövüş 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

Sövüş salad Fat Profile

SATURATED

0.09g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Sövüş salad

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Nutrition data compiled from USDA FoodData Central and scientific sources.