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Turkish Salad Calories
Seasonal vegetables, olive oil, lemon, healthy and light
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Turkish Salad (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 9 g of carbs, 1.4 g of protein, 2.6 g of fat and 2.5 g of fiber. Its 38.4 µg of Vitamin K covers 32% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Turkish Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
66
KCAL / 120G
Carbs
9g
· 3% DV
Protein
1.4g
· 3% DV
Fat
2.6g
· 3% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 9% · Fat 36%
Turkish Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 2.5 g | 9% |
| Protein | 1.4 g | 3% |
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 Turkish Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 66 kcal |
| 1 piece (mini) | 60 g | 33 kcal |
| 1 serving (small) | 80 g | 44 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (medium) | 150 g | 83 kcal |
| 1 serving (large) | 180 g | 99 kcal |
| 1 pack (jumbo) | 200 g | 110 kcal |
| 1 bottle (large) | 250 g | 138 kcal |
| 1 serving (extra large) | 250 g | 138 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Turkish Salad
What is in Turkish salad?
Turkish salad usually combines finely chopped tomatoes, cucumber, green pepper, onion, and parsley. It is commonly dressed with olive oil, lemon juice, and salt, though recipes vary between households.
Is Turkish salad the same as shepherd’s salad?
Turkish salad often resembles shepherd’s salad, with chopped tomato, cucumber, pepper, and onion. The names are sometimes used for similar salads, but ingredient proportions and dressings vary by region and recipe.
What dressing goes on Turkish salad?
Turkish salad is usually dressed with olive oil, lemon juice, and salt. Add the dressing shortly before serving so the chopped vegetables stay fresher and release less liquid into the bowl.
Does Turkish salad traditionally have lettuce?
No, the version of Turkish salad made with chopped tomato, cucumber, pepper, onion, and parsley does not need lettuce. Adding lettuce is a variation, but it changes the salad’s texture and makes it less like the finely chopped style.
Can you make Turkish salad ahead of time?
Yes, you can chop the vegetables for Turkish salad a few hours ahead and refrigerate them covered. Keep the dressing and salt separate until serving, since they draw moisture out of the tomatoes and cucumber.
Why does Turkish salad get watery?
Turkish salad gets watery because chopped tomatoes and cucumbers release juice, especially after salting or dressing. Use ripe but firm vegetables and add salt, lemon, and oil just before serving.
What do you serve with Turkish salad?
Turkish salad pairs well with grilled kebabs, köfte, grilled fish, and rice or bulgur pilaf. Its crisp vegetables and lemony dressing balance richer, smoky main dishes.
How finely should you chop Turkish salad?
Chop Turkish salad vegetables into small, fairly even pieces so the tomato, cucumber, pepper, and onion mix well in each bite. Avoid mincing them too finely, which can crush the vegetables and make the salad mushy.
Can you add feta to Turkish salad?
Yes, crumbled feta can be added to Turkish salad, although it is not essential to the simple chopped-vegetable version. Add it just before serving because its saltiness may mean you need less added salt.
Is Turkish salad healthy?
Yes, Turkish salad is a vegetable-based side dish that provides freshness and fibre, especially when made with a modest amount of oil. It is most satisfying alongside a meal that also includes a source of protein.
Turkish Salad Vitamins & Minerals
Vitamins
Vitamin K
38.4µg · 32% DV
Vitamin A
252µg · 28% DV
Vitamin C
21.6mg · 24% DV
Folate
42µg · 11% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
252mg · 7% DV
Manganese
0.16mg · 7% DV
Sodium
144mg · 6% DV
Turkish Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkish Salad
To burn the 66 calories in 1 serving (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 Turkish Salad?
Turkish Salad is a finely chopped mix of tomatoes, cucumber, green pepper and onion, usually finished with parsley, olive oil and lemon. It belongs to the fresh, everyday salads of Turkish home cooking, where the exact proportions and cut can vary with the season and the cook.
In Turkey it commonly accompanies grilled meat, köfte or a home-style meal, and its juicy, crisp vegetables make a refreshing contrast to richer dishes. The lemony dressing also makes it good for scooping up with bread. It is mostly vegetables and light in calories, with about 2.1 g of fibre per 100 g. For a lighter bowl, go easy on the oil and let ripe tomatoes, lemon and herbs provide plenty of flavour.
How Nutritious Is Turkish 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 Turkish 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 Turkish Salad Contain Allergens?
No known major allergens
Which Diets Is Turkish 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
Turkish Salad Fat Profile
SATURATED
0.36g
MONOUNSATURATED
1.32g
POLYUNSATURATED
0.84g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.