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Turkish walnut spoon salad Calories
Finely chopped tomato, cucumber, herbs, walnuts and olive oil salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Turkish walnut spoon salad (180 g) has 178 calories. That works out to 99 calories per 100 g. It contains 9.5 g of carbs, 3.2 g of protein, 14.6 g of fat and 3.8 g of fiber. Its 45 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Turkish walnut spoon salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
178
KCAL / 180G
Carbs
9.5g
· 3% DV
Protein
3.2g
· 6% DV
Fat
14.6g
· 19% 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 21% · Protein 7% · Fat 72%
Turkish walnut spoon salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 178 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 3.8 g | 14% |
| 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 Turkish walnut spoon salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 178 kcal |
| 1 tablespoon (chopped) | 15 g | 15 kcal |
| 2 tablespoon (chopped) | 30 g | 30 kcal |
| 100 g | 100 g | 99 kcal |
| 1 cup (chopped) | 120 g | 119 kcal |
| 1 serving (small) | 120 g | 119 kcal |
| 1 serving (large) | 250 g | 248 kcal |
| 1 serving (extra large) | 350 g | 347 kcal |
Calculated from 99 calories per 100 g.
Frequently Asked Questions About Turkish walnut spoon salad
What is Turkish walnut spoon salad?
Turkish walnut spoon salad is a finely chopped salad made with vegetables, herbs, walnuts, and olive oil. Its small pieces are easy to scoop up with a spoon, and recipes commonly add a tangy dressing such as lemon juice or pomegranate molasses.
How do you make Turkish walnut spoon salad?
Turkish walnut spoon salad is made by finely chopping the vegetables and herbs, then tossing them with walnuts and dressing. Cut the tomatoes and cucumber into small pieces, fold in the walnuts, and add olive oil and lemon or pomegranate molasses just before serving.
What is the difference between Turkish walnut spoon salad and shepherd salad?
Turkish walnut spoon salad includes walnuts and is usually chopped more finely. Turkish shepherd salad typically has no walnuts and may be cut into larger pieces. Both are served cold and use fresh vegetables, though recipes vary from kitchen to kitchen.
What do you serve with Turkish walnut spoon salad?
Turkish walnut spoon salad pairs well with grilled meat, kebabs, chicken, and dishes served at a meze table. Its finely chopped texture also makes it easy to scoop with bread, or to serve alongside beans and other hearty dishes.
Can you make Turkish walnut spoon salad ahead of time?
You can chop the vegetables and herbs for Turkish walnut spoon salad ahead, but wait to add the dressing and walnuts until serving. This helps prevent the tomatoes from watering down the salad and keeps the walnuts from losing their crunch.
How do you stop Turkish walnut spoon salad from getting watery?
To keep Turkish walnut spoon salad from getting watery, drain excess tomato juice and dress the salad just before serving. Add salt at the end, since it draws moisture from the chopped vegetables, and avoid leaving the dressed salad at room temperature.
Should the walnuts in Turkish walnut spoon salad be toasted?
Toasting the walnuts is optional, but it brings out a deeper, nuttier flavor in Turkish walnut spoon salad. Toast them briefly in a dry pan, let them cool, and then add them so they stay crisp and do not warm the vegetables.
Can you use pomegranate molasses in Turkish walnut spoon salad?
Yes, pomegranate molasses works well in Turkish walnut spoon salad, adding a sweet-tart flavor that complements the walnuts. Use a little at first and balance it with olive oil or lemon juice so it does not overpower the fresh vegetables.
How long does Turkish walnut spoon salad keep in the fridge?
Turkish walnut spoon salad keeps covered in the refrigerator for about a day, but it tastes best freshly made. The chopped tomatoes release liquid over time, while the herbs soften and the walnuts lose their crunch.
Is Turkish walnut spoon salad served as a dip or a side salad?
Turkish walnut spoon salad is usually served as a side salad or meze, rather than a smooth dip. Its finely chopped ingredients can be scooped with bread, so it may sit alongside dips and small dishes on a shared table.
Turkish walnut spoon salad Vitamins & Minerals
Vitamins
Vitamin K
45µg · 38% DV
Vitamin C
33.3mg · 37% DV
Vitamin E
2.25mg · 15% DV
B6
0.23mg · 14% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.56mg · 24% DV
Phosphorus
99mg · 14% DV
Potassium ⭐
423mg · 12% DV
Sodium
261mg · 11% DV
Turkish walnut spoon salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkish walnut spoon salad
To burn the 178 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 Turkish walnut spoon salad?
Turkish walnut spoon salad is a finely chopped mix of tomato, cucumber, fresh herbs and walnuts, usually dressed with olive oil and lemon. The small pieces make it easy to scoop up with a spoon, while the walnuts add a rich, earthy note to the fresh vegetables. Recipes vary from household to household.
In Turkey, it works as a meze or a side for grilled dishes, and is often eaten with bread to catch the juices. Its character is mostly that of fresh vegetables, with walnuts and olive oil contributing much of its energy and fat, as well as some fibre. For a lighter serving, use a modest amount of oil; it also pairs well with grilled vegetables or beans.
How Nutritious Is Turkish walnut spoon 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 walnut spoon 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 walnut spoon salad Contain Allergens?
Contains these allergens:
Which Diets Is Turkish walnut spoon 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 walnut spoon salad Fat Profile
SATURATED
1.58g
MONOUNSATURATED
5.81g
POLYUNSATURATED
5.83g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.