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Dill salad Calories
Low-calorie herb salad with fresh dill flavor
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Dill salad (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 6.2 g of carbs, 1.9 g of protein, 1.7 g of fat and 2.2 g of fiber. Its 114 µg of Vitamin K covers 95% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Dill salad Nutrition Facts
Selected: 1 cup (medium) · 120 g
46
KCAL / 120G
Carbs
6.2g
· 2% DV
Protein
1.9g
· 4% DV
Fat
1.7g
· 2% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 16% · Fat 32%
Dill salad nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 2.2 g | 8% |
| Protein | 1.9 g | 4% |
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 Cup of Dill salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 46 kcal |
| 1 tablespoon (chopped) | 15 g | 6 kcal |
| 1 piece (half) | 60 g | 23 kcal |
| 1 cup (small) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 piece (whole) | 120 g | 46 kcal |
| 1 serving (medium) | 150 g | 57 kcal |
| 1 cup (large) | 180 g | 68 kcal |
| 1 serving (large) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Dill salad
What is dill salad made of?
Dill salad is a fresh salad in which dill is the defining herb. Recipes vary and may include cucumber, tomato, spring onion, or other greens, so there is no single fixed ingredient list.
How do you make dill salad?
To make dill salad, chop the fresh ingredients and mix them with finely chopped dill. Dry washed vegetables well, then add a simple lemon-and-olive-oil dressing just before serving so the salad stays crisp.
What dressing goes best with dill salad?
A lemon-and-olive-oil dressing complements dill salad without masking its fresh herbal flavor. Use a light hand with the dressing; for a creamier version, you can instead mix the dill with yogurt.
Is dill salad the same as tzatziki?
No, dill salad is not necessarily the same as tzatziki. Tzatziki is a yogurt-based dip or side, usually made with cucumber, while dill salad can be a dressed salad of chopped vegetables and fresh dill, with no yogurt.
What should you serve with dill salad?
Dill salad pairs well with grilled fish, meat, and vegetable dishes, as well as rice or other grain-based sides. Its fresh, tangy flavor works particularly well alongside richer or heavier mains.
Can you make dill salad ahead of time?
You can chop and prepare the ingredients for dill salad ahead, but keep the dressing separate until serving. Salt and dressing draw liquid from the vegetables, while chopped dill gradually loses its fresh texture.
How do you keep dill salad from getting watery?
To keep dill salad from getting watery, dry the vegetables thoroughly and add salt and dressing just before serving. Cucumbers and tomatoes release liquid as they sit, so avoid leaving the dressed salad at room temperature.
Can you use dried dill in dill salad?
Yes, dried dill can be used in dill salad, but it will not provide the same fresh aroma or texture as chopped fresh dill. Start with a small amount, taste the salad, and add more if needed.
How long does dill salad last in the fridge?
Dill salad is best eaten on the day it is made. Refrigerate leftovers promptly in a covered container; if possible, store the dressing separately, since dressed vegetables soften and release liquid as they sit.
Can you eat dill salad every day?
Yes, dill salad can be part of everyday meals if you enjoy it and prepare it safely. Vary its vegetables and pair it with a satisfying source of protein rather than relying on salad alone as a complete meal.
Dill salad Vitamins & Minerals
Vitamins
Vitamin K
114µg · 95% DV
Vitamin C
14.4mg · 16% DV
Vitamin A
102µg · 11% DV
Folate
33.6µg · 8% DV
Minerals
Manganese
0.22mg · 10% DV
Sodium
216mg · 9% DV
Copper
0.08mg · 9% DV
Potassium ⭐
288mg · 8% DV
Dill salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dill salad
To burn the 46 calories in 1 cup (medium) (120 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 Dill salad?
Dill salad is a fresh, vegetable-based salad in which chopped dill brings a distinctly fragrant, grassy note. The name Şüyüdlü salat is Azerbaijani; recipes vary, with the herbs and vegetables combined in different proportions rather than following one fixed formula. It is best made with fresh dill, which keeps its lively aroma when added shortly before serving.
In Azerbaijan it can accompany everyday meals, while elsewhere it works well as a bright side for grilled foods or as part of a shared spread. It is light in energy and provides some fibre; a 100 g portion has 38 calories. Pair it with beans, grains or a main dish for a more substantial meal, or keep the dressing modest if you want the salad especially light.
How Nutritious Is Dill salad?
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 Dill 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 Dill salad Contain Allergens?
No known major allergens
Which Diets Is Dill salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Dill salad Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.