1 serving (medium) of Surk salad (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 6.7 g of carbs, 9.8 g of protein, 11.8 g of fat and 2 g of fiber. Its 744 mg of Sodium covers 32% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Surk salad Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

5.6g

· 2% DV

Protein

8.2g

· 16% DV

Fat

9.8g

· 13% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 16% · Protein 23% · Fat 61%

Surk salad Vitamins & Minerals

Vitamins

B12

0.42µg · 18% DV

0.18mg · 14% DV

Vitamin K

14µg · 12% DV

Vitamin A

92µg · 10% DV

Minerals

Sodium

620mg · 27% DV

Phosphorus

155mg · 22% DV

Calcium

210mg · 21% DV

Selenium

6.5µg · 12% DV

How Nutritious Is Surk salad?

Nutrient density

Medium

58/ 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

46/ 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.

Surk salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.5

Low

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

How to Burn Off Surk salad

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

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

Is Surk salad Processed?

NOVA 3

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 Surk salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Surk salad Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Surk salad Fat Profile

SATURATED

5.1g

MONOUNSATURATED

2.7g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 5.3:1

Above the ideal 4:1 (5.3:1).

Compare Surk salad

🥗vs🥒

Surk salad vs Tzatziki85 kcal more per 100 g

→🥗vs🧀

Surk salad vs Cheddar Cheese257 kcal fewer per 100 g

→🥗vs🧀

Surk salad vs Tulum Cheese225 kcal fewer per 100 g

→🥗vs🥛

Surk salad vs Milk81 kcal more per 100 g

→

Foods Similar to Surk salad

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Surk salad

How many calories are in surk salad?

Surk salad contains 145 calories per 100 g. It provides 8.2 g of protein, 5.6 g of carbohydrates, and 9.8 g of fat per 100 g.

Is surk salad keto-friendly?

Yes, surk salad is compatible with a keto diet. It contains 5.6 g of carbohydrates per 100 g and has a glycemic index of 15.

Have another question about Surk salad?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026