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Töğmeken salad Calories
Traditional herb salad with olive oil
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Töğmeken salad (150 g) has 102 calories. That works out to 68 calories per 100 g. It contains 8 g of carbs, 3.2 g of protein, 7.1 g of fat and 4.7 g of fiber. Its 382.5 µg of Vitamin K covers 319% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Töğmeken salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
102
KCAL / 150G
Carbs
8g
· 3% DV
Protein
3.2g
· 6% DV
Fat
7.1g
· 9% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 12% · Fat 59%
Töğmeken salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 7.1 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 278 mg | 12% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 4.7 g | 17% |
| Protein | 3.2 g | 6% |
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 Töğmeken salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 102 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 1 cup (small) | 75 g | 51 kcal |
| 100 g | 100 g | 68 kcal |
| 1 cup (medium) | 120 g | 82 kcal |
| 1 serving (large) | 220 g | 150 kcal |
| 1 serving (extra large) | 300 g | 204 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Töğmeken salad
What is Töğmeken salad made from?
Töğmeken salad is a traditional herb salad made with the locally named töğmeken plant and olive oil. Recipes may differ from household to household, so additional ingredients such as lemon or garlic are optional rather than defining features.
Does Töğmeken salad use raw or cooked herbs?
Töğmeken salad can be made with either raw or briefly blanched herb, depending on the recipe and the texture of the leaves. Tender leaves can be used raw after thorough washing; tougher leaves are often easier to eat after blanching.
What does Töğmeken salad taste like?
Töğmeken salad has a distinct leafy, herbal flavor, with olive oil adding a rounded richness. Its exact taste varies with the plant and preparation; older or tougher leaves can taste more bitter than tender ones.
How do you keep Töğmeken salad from turning soggy?
To keep Töğmeken salad from turning soggy, dry the washed leaves well and add the olive oil and any lemon juice shortly before serving. If you prepare the herb ahead, store it separately from the dressing.
Can you forage the herb used in Töğmeken salad?
Only forage the herb for Töğmeken salad if you can identify the plant with certainty. Local plant names can refer to different species, and some wild plants are unsafe to eat; buy it from a knowledgeable source if identification is uncertain.
Why can Töğmeken salad taste bitter?
Töğmeken salad can taste bitter because of the herb variety, mature leaves, or bitterness released during cooking. Remove tough parts and drain blanched leaves thoroughly; adding a little lemon can balance the flavor without hiding the herb completely.
What is Töğmeken salad traditionally served with?
Töğmeken salad is served as a side dish alongside a meal, rather than as a dressing-based lettuce salad. Its herb-and-olive-oil flavor works well with grilled or baked foods, beans, and other small dishes on the table.
Can you freeze Töğmeken salad?
Freezing prepared Töğmeken salad is not recommended because thawing makes the dressed leaves limp and watery. If you have extra fresh herb, freeze it separately after cleaning and drying, then use it later in a cooked preparation.
Is there one authentic recipe for Töğmeken salad?
There is no single fixed recipe for Töğmeken salad that applies to every household. The locally named herb and olive oil are central, while the choice to add lemon, garlic, or other seasonings varies by cook and region.
Can you make Töğmeken salad ahead for a meal?
Yes, you can prepare the herb for Töğmeken salad ahead, but keep it dry and refrigerated until serving. Add olive oil and acidic ingredients at the last moment to preserve the leaves’ texture and avoid excess liquid.
Töğmeken salad Vitamins & Minerals
Vitamins
Vitamin K
382.5µg · 319% DV
Vitamin A
427.5µg · 48% DV
Vitamin C
36mg · 40% DV
Folate
117µg · 29% DV
Minerals
Manganese
0.59mg · 26% DV
Copper
0.18mg · 20% DV
Iron
3.15mg · 18% DV
Potassium ⭐
552mg · 16% DV
Sodium
278mg · 12% DV
Töğmeken salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Töğmeken salad
To burn the 102 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 Töğmeken salad?
Töğmeken salad is a traditional Turkish herb salad made with töğmeken, a regional green, and olive oil. Recipes can vary from one household or locality to another, with the herb’s fresh, distinctive flavour at the centre of the dish.
It is typically served as a side or meze alongside a home-cooked meal, adding a bright, leafy contrast to richer dishes. The salad provides fibre, while olive oil gives it much of its richness. For a lighter version, use a modest amount of oil and dress the greens shortly before serving so they stay fresh.
How Nutritious Is Töğmeken 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 Töğmeken 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 Töğmeken salad Contain Allergens?
No known major allergens
Which Diets Is Töğmeken 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
Töğmeken salad Fat Profile
SATURATED
0.99g
MONOUNSATURATED
4.68g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.