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Tokmakan salad Calories
Vegetable-forward, fiber-rich, light salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tokmakan salad (180 g) has 140 calories. That works out to 78 calories per 100 g. It contains 12.2 g of carbs, 3.4 g of protein, 9.2 g of fat and 3.8 g of fiber. Its 93.6 µg of Vitamin K covers 78% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Tokmakan salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
140
KCAL / 180G
Carbs
12.2g
· 4% DV
Protein
3.4g
· 7% DV
Fat
9.2g
· 12% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 9% · Fat 57%
Tokmakan salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 3.8 g | 14% |
| Protein | 3.4 g | 7% |
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 Tokmakan salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 140 kcal |
| 1 piece (half) | 75 g | 59 kcal |
| 1 cup (chopped) | 90 g | 70 kcal |
| 100 g | 100 g | 78 kcal |
| 1 serving (small) | 120 g | 94 kcal |
| 1 piece (whole) | 150 g | 117 kcal |
| 2 cup (chopped) | 180 g | 140 kcal |
| 1 pack (whole) | 250 g | 195 kcal |
| 1 serving (large) | 260 g | 203 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Tokmakan salad
What is Tokmakan salad?
Tokmakan salad is a light, vegetable-forward salad, but the name does not point to one widely standardized recipe. Ingredients and dressing can vary between versions, so a specific recipe is the best guide to what is in a particular serving.
How do you make Tokmakan salad?
To make Tokmakan salad, wash and dry the vegetables, cut them into bite-size pieces, then toss them with dressing shortly before serving. Cutting the ingredients to a similar size makes the salad easier to eat and gives each bite a more even mix.
Where does Tokmakan salad come from?
Tokmakan salad does not have a clearly established, widely documented place of origin under that name. The name alone is not enough to attribute it to a particular country or regional cooking tradition.
What dressing goes well with Tokmakan salad?
A simple olive-oil dressing with lemon juice or vinegar works well with Tokmakan salad. Add it gradually and taste as you go, so the dressing complements the vegetables rather than masking their flavor.
Why does Tokmakan salad get watery?
Tokmakan salad gets watery when cut vegetables release moisture, especially after salt or dressing is added. Dry the vegetables well, season just before serving, and keep the dressing separate if you are preparing the salad ahead.
Can you meal-prep Tokmakan salad?
Yes, you can prep the vegetables for Tokmakan salad ahead, but keep the dressing separate until serving. Store the cut vegetables in a covered container in the refrigerator; this helps them stay crisper than if they sit dressed.
How long does Tokmakan salad last in the fridge?
Keep Tokmakan salad covered in the refrigerator and aim to eat it within a day, particularly if it is already dressed. Cut vegetables soften and release liquid over time, and salad left at room temperature for a long stretch should not be saved.
What can you serve with Tokmakan salad?
Tokmakan salad pairs well with grilled vegetables, beans, or grilled fish and meat. Its fresh, vegetable-forward character provides contrast alongside a more substantial main dish; for a fuller plant-based plate, serve it with legumes.
Can you change the vegetables in Tokmakan salad?
Yes, the vegetables in Tokmakan salad can be adjusted to suit the season or what you have available. Combining crisp ingredients with juicier ones gives the salad more texture, though variations should not be presented as a single canonical recipe.
Can Tokmakan salad be a full meal?
Tokmakan salad can make a light meal, but adding a protein-rich ingredient such as chickpeas, lentils, or egg makes it more substantial. Serve it as a larger bowl or alongside another dish if you want a more filling meal.
Tokmakan salad Vitamins & Minerals
Vitamins
Vitamin K
93.6µg · 78% DV
Vitamin A
333µg · 37% DV
Vitamin C
25.2mg · 28% DV
Vitamin E
2.88mg · 19% DV
Minerals
Sodium
378mg · 16% DV
Potassium ⭐
432mg · 13% DV
Copper
0.11mg · 12% DV
Manganese
0.25mg · 11% DV
Tokmakan salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tokmakan salad
To burn the 140 calories in 1 serving (medium) (180 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 Tokmakan salad?
Tokmakan salad is a regional vegetable salad associated with Central Asian cooking, made with chopped vegetables and a light dressing. Recipes can vary, so its freshness and mix of textures matter more than any single fixed ingredient.
Serve it alongside a main dish or as part of a table of small salads and sides. It tastes crisp and refreshing, and its vegetable-forward profile makes it a light source of fibre. For a more filling meal, pair it with beans, lentils or bread; keep the dressing modest if you want the vegetables to remain the focus.
How Nutritious Is Tokmakan 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 Tokmakan 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 Tokmakan salad Contain Allergens?
No known major allergens
Which Diets Is Tokmakan 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
Tokmakan salad Fat Profile
SATURATED
1.3g
MONOUNSATURATED
5.58g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.