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Sovus Salad (No Oil) Calories
Light chopped salad made without oil, typically with tomato, cucumber, peppers, onion, and parsley
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sovus Salad (No Oil) (150 g) has 36 calories. That works out to 24 calories per 100 g. It contains 7.2 g of carbs, 1.5 g of protein, 0.3 g of fat and 2.1 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sovus Salad (No Oil) Nutrition Facts
Selected: 1 serving (medium) · 150 g
36
KCAL / 150G
Carbs
7.2g
· 3% DV
Protein
1.5g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 16% · Fat 7%
Sovus Salad (No Oil) nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 1.5 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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How Many Calories in 1 Serving of Sovus Salad (No Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 36 kcal |
| 1 tablespoon (chopped) | 15 g | 4 kcal |
| 0.25 piece (quarter) | 75 g | 18 kcal |
| 1 cup (chopped) | 90 g | 22 kcal |
| 100 g | 100 g | 24 kcal |
| ½ piece (half) | 150 g | 36 kcal |
| 1 serving (large) | 220 g | 53 kcal |
| 1 piece (whole) | 300 g | 72 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Sovus Salad (No Oil)
What is Sovus salad (no oil)?
Sovus salad (no oil) is a Turkish chopped salad made with fresh vegetables, typically tomato, cucumber, peppers, onion, and parsley, without added oil. It is commonly served as a crisp, refreshing side alongside kebabs and grilled foods.
How do you make Sovus salad (no oil)?
To make Sovus salad (no oil), finely chop tomatoes, cucumber, green pepper, onion, and parsley, then toss them together. Add salt and, if you like, lemon juice just before serving; leaving out the oil keeps the vegetables’ fresh taste prominent.
Is Sovus salad (no oil) the same as Turkish shepherd salad?
They are similar, but not necessarily identical. Both use chopped fresh vegetables; Sovus salad (no oil) specifically leaves out oil and is often chopped finely and served with kebabs, while shepherd salad recipes can include oil and vary by household.
Why is there no oil in Sovus salad (no oil)?
Sovus salad (no oil) is made without oil to keep its flavor light and let the chopped vegetables stand out. That also makes it a popular contrast to richer, grilled dishes rather than another oily element on the plate.
What do you serve with Sovus salad (no oil)?
Sovus salad (no oil) is especially well suited to kebabs, döner, and grilled meat. Serve it alongside flatbread or rice if you want a fuller meal; its cool, crisp vegetables balance the warmth and seasoning of the main dish.
Should you salt Sovus salad (no oil) before serving?
Salt Sovus salad (no oil) shortly before serving. Salt draws moisture out of chopped tomatoes and cucumber, so adding it early can leave the salad watery; drain any pooled liquid before serving if it has already softened.
Can you add sumac or lemon to Sovus salad (no oil)?
Yes. A squeeze of lemon or a sprinkle of sumac can add a tangy finish to Sovus salad (no oil) without adding dressing oil. Add either just before serving so the chopped vegetables stay as crisp as possible.
How long does Sovus salad (no oil) keep in the fridge?
Sovus salad (no oil) is best eaten the day it is made. Keep leftovers covered and refrigerated, but expect the chopped tomatoes and cucumber to release liquid and soften; drain the liquid and check the salad’s freshness before serving.
Can you prepare Sovus salad (no oil) ahead of time?
You can wash and dry the vegetables for Sovus salad (no oil) ahead of time, but chop and mix them close to serving. This helps prevent the tomatoes and cucumber from becoming watery; add salt and lemon at the last minute.
Can you make Sovus salad (no oil) spicy?
Yes. Add finely chopped hot green pepper to Sovus salad (no oil), adjusting the amount to your preferred heat. Mix it in with the other vegetables and taste before adding more, since the pepper’s heat can vary.
Sovus Salad (No Oil) Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Vitamin C
33mg · 37% DV
Folate
33µg · 8% DV
B6
0.12mg · 7% DV
Minerals
Potassium ⭐
345mg · 10% DV
Copper
0.08mg · 9% DV
Manganese
0.17mg · 7% DV
Phosphorus
42mg · 6% DV
Sodium
18mg · 1% DV
Sovus Salad (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sovus Salad (No Oil)
To burn the 36 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 Sovus Salad (No Oil)?
Sovus salad without oil is a Turkish chopped raw-vegetable salad, commonly made with tomato, cucumber, peppers, onion and parsley. The name is associated especially with Ankara, where finely chopped vegetables are a familiar accompaniment to döner and other grilled foods.
Juicy, crisp and gently sharp from the onion, it brings freshness alongside rich, savoury dishes; you can also serve it as a simple side or part of a meze spread. With no oil added, it is very light, at 24 calories per 100 g. For a more filling meal, pair it with chickpeas, bread or grilled protein, and season just before serving so the vegetables stay crisp.
How Nutritious Is Sovus Salad (No Oil)?
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 Sovus Salad (No Oil) 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 Sovus Salad (No Oil) Contain Allergens?
No known major allergens
Which Diets Is Sovus Salad (No Oil) 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
Sovus Salad (No Oil) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.14g
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.