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Spoon Salad Calories
Fresh Turkish salad made with finely chopped tomatoes, cucumber, peppers, onion, parsley, lemon, and olive oil.
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Spoon Salad (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 7.8 g of carbs, 1.4 g of protein, 3 g of fat and 2.2 g of fiber. Its 384 µg of Vitamin A covers 43% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
What is Spoon Salad?
Spoon salad is a Turkish chopped salad made with tomatoes, cucumber, green peppers, onion and parsley, dressed simply with lemon and olive oil. The vegetables are cut small enough to scoop up easily—hence the name—and the salad is a familiar part of Turkish home cooking.
Juicy tomato and cucumber meet the crisp bite of pepper and onion, while lemon keeps the dressing bright. In Turkey it often accompanies grilled meats, kebabs or beans, and works well as a fresh side for a shared meal. It is vegetable-forward and light, with most of its energy coming from the olive oil. Serve it soon after dressing so the vegetables stay lively, or use a little less oil for a lighter bowl.
Spoon Salad Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
6.5g
· 2% DV
Protein
1.2g
· 2% DV
Fat
2.5g
· 3% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 9% · Fat 42%
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Spoon Salad Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin K
38µg · 32% DV
Vitamin C
18mg · 20% DV
Vitamin E
1.1mg · 7% DV
Minerals
Potassium ⭐
210mg · 6% DV
Phosphorus
24mg · 3% DV
Copper
0mg · 0% DV
Manganese
0mg · 0% DV
How Nutritious Is Spoon Salad?
Nutrient density
Very 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.
Spoon Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spoon Salad
To burn the 55 calories in 100 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.
Is Spoon 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 Spoon Salad Contain Allergens?
No known major allergens
Which Diets Is Spoon 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
Spoon Salad Fat Profile
SATURATED
0.35g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Frequently Asked Questions About Spoon Salad
What is Spoon Salad?
Spoon Salad is a Turkish chopped salad made with tomatoes, cucumber, green peppers, onion, parsley, lemon juice, and olive oil. The vegetables are diced finely enough to scoop up with a spoon, giving the salad its name.
How do you make Spoon Salad?
To make Spoon Salad, finely dice tomatoes, cucumber, green pepper, and onion, then mix them with chopped parsley, lemon juice, and olive oil. Add salt just before serving so the vegetables do not release too much liquid while they sit.
Why is Spoon Salad called Spoon Salad?
Spoon Salad is named for its very small vegetable pieces, which are easy to eat with a spoon. Unlike a salad with larger chunks, each spoonful can hold a little tomato, cucumber, pepper, and onion together.
What is the difference between Spoon Salad and Turkish shepherd salad?
Spoon Salad is usually chopped more finely than Turkish shepherd salad, so it has a smaller, spoonable texture. The two can share ingredients such as tomatoes, cucumber, peppers, and onion, but their cut size and serving style differ.
What dressing goes on Spoon Salad?
Spoon Salad is typically dressed with lemon juice and olive oil. Toss it shortly before serving, since the finely cut tomatoes quickly release juice; a little sumac is a common way to add extra tang.
What tomatoes are best for Spoon Salad?
Firm, ripe tomatoes work best for Spoon Salad because they hold their shape when finely diced. If the tomatoes are especially juicy, scoop out the seedy center before chopping to help keep the finished salad from becoming watery.
What do you serve with Spoon Salad?
Spoon Salad is often served alongside Turkish kebabs, grilled meat, köfte, or hearty home-cooked dishes. Its fresh, lemony flavor balances richer mains, and the finely chopped vegetables make it easy to serve with bread.
Can you make Spoon Salad ahead of time?
You can chop the vegetables for Spoon Salad ahead, but keep them covered and refrigerated without the dressing. Add the lemon juice and olive oil shortly before serving; dressing it early makes the tomatoes release liquid and softens the vegetables.
How long does Spoon Salad last in the fridge?
Spoon Salad is best eaten fresh, but leftovers can be kept covered in the refrigerator for about a day. The vegetables will soften and release juice over time, especially once the lemon dressing and salt have been added.
How do you keep Spoon Salad from getting watery?
To keep Spoon Salad from getting watery, use firm tomatoes, remove their seedy centers if very juicy, and dry washed vegetables well. Add salt and dressing just before serving, rather than letting them sit with the chopped vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.