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Tongue salad Calories
Cold tongue salad rich in protein and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tongue salad (150 g) has 330 calories. That works out to 220 calories per 100 g. It contains 4.2 g of carbs, 25.8 g of protein, 23.7 g of fat and 1 g of fiber. Its 4.7 µg of B12 covers 194% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Tongue salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
330
KCAL / 150G
Carbs
4.2g
· 2% DV
Protein
25.8g
· 52% DV
Fat
23.7g
· 30% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 31% · Fat 64%
Tongue salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 23.7 g | 30% |
| Saturated fat | 8.25 g | 41% |
| Trans fat | 0.22 g | |
| Sodium | 435 mg | 19% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 1 g | 4% |
| Protein | 25.8 g | 52% |
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 Tongue salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 330 kcal |
| 3 piece (thin) | 60 g | 132 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (small) | 100 g | 220 kcal |
| 1 cup (chopped) | 130 g | 286 kcal |
| 1 serving (large) | 220 g | 484 kcal |
| 8 ounce (large) | 227 g | 499 kcal |
| 1 pack (large) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Tongue salad
What is tongue salad made of?
Tongue salad is usually made with cooked beef tongue sliced or chopped and served with a dressing and salad ingredients. Parsley, onion, lemon juice and olive oil suit the Turkish-style version; other recipes use pickles or mayonnaise.
How do you cook beef tongue for tongue salad?
For tongue salad, simmer beef tongue in water until a knife slides into the thickest part easily. Let it cool enough to handle, remove the outer skin, then chill the meat before slicing it into the salad.
Is tongue salad made with beef, pork, or lamb tongue?
Tongue salad is most commonly made with beef tongue, though recipes may use pork or lamb tongue. The type and seasoning vary by region; Turkish söğüş-style tongue salad generally uses beef tongue.
How do you remove the skin from beef tongue for tongue salad?
Peel beef tongue for tongue salad while it is still warm after cooking. Loosen the thick outer skin with your fingers or a small knife and pull it away; it is harder to remove once the tongue is fully cold.
Is tongue salad served hot or cold?
Tongue salad is generally served cold. Chilling the cooked tongue firms it up, making it easier to slice thinly and toss with herbs, vegetables and dressing.
What dressing goes well with tongue salad?
A lemon-and-olive-oil dressing with parsley and onion works especially well with tongue salad. Mustard or vinegar can add sharpness, while mayonnaise makes some versions richer; add the dressing shortly before serving for the freshest texture.
What is the difference between tongue salad and head cheese?
Tongue salad features recognizable slices or pieces of cooked tongue tossed or served with salad ingredients. Head cheese is a set loaf made from meat and gelatin from the head, sometimes including tongue; it is not a salad.
What should you serve with tongue salad?
Serve tongue salad with crusty bread, pickles or a simple green salad. It also works as a cold starter alongside other small dishes; keep the side dishes fresh and light so they do not overwhelm the tongue.
Can you make tongue salad ahead of time?
Yes. Cook and chill the tongue a day ahead, then slice it and keep it covered in the refrigerator. Mix in delicate greens and dressing shortly before serving so they stay crisp and the salad does not turn watery.
How long does tongue salad keep in the refrigerator?
Tongue salad should be refrigerated promptly in a covered container and eaten within 3 to 4 days. If it contains dressed greens, the texture may deteriorate sooner, so it is best enjoyed while the greens are still fresh.
Tongue salad Vitamins & Minerals
Vitamins
B12
4.65µg · 194% DV
B3
6.15mg · 38% DV
B2
0.42mg · 32% DV
B5
1.17mg · 23% DV
Minerals
Selenium
36µg · 65% DV
Zinc
5.1mg · 46% DV
Phosphorus
249mg · 36% DV
Copper
0.24mg · 27% DV
Sodium
435mg · 19% DV
Potassium ⭐
368mg · 11% DV
Tongue salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tongue salad
To burn the 330 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 Tongue salad?
Tongue salad is made with cooked beef tongue, cooled, peeled and sliced thinly. Salad versions often pair it with leafy greens and onion, dressed simply with lemon or oil; the exact combination varies by cook. It is served cold, so the tender, substantial slices contrast nicely with crisp vegetables and a sharp dressing.
In Turkey, söğüş-style tongue is also enjoyed with herbs, spices and bread, while a salad makes a good starter or light meal. It is protein-rich, with 17.2 g of protein per 100 g, and provides vitamin B12. For a lighter plate, use plenty of greens and keep the dressing modest.
How Nutritious Is Tongue 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 Tongue 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 Tongue salad Contain Allergens?
No known major allergens
Which Diets Is Tongue salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tongue salad Fat Profile
SATURATED
8.25g
MONOUNSATURATED
10.65g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.