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Traditional salad made with tomato, cucumber, pepper, and onion; light, fiber-rich, and a good source of vitamin C.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Urfa salad (150 g) has 57 calories. That works out to 38 calories per 100 g. It contains 9.6 g of carbs, 1.8 g of protein, 1.7 g of fat and 2.7 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
57
KCAL / 150G
Carbs
9.6g
· 3% DV
Protein
1.8g
· 4% DV
Fat
1.7g
· 2% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 12% · Fat 25%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 1.8 g | 4% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 57 kcal |
| 1 piece (small) | 80 g | 30 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (small) | 100 g | 38 kcal |
| 1 cup (diced) | 120 g | 46 kcal |
| 1 piece (large) | 180 g | 68 kcal |
| 2 cup (diced) | 240 g | 91 kcal |
| 1 serving (large) | 250 g | 95 kcal |
Calculated from 38 calories per 100 g.
Urfa salad is a chopped vegetable salad usually made with tomatoes, cucumbers, peppers, and onion. Recipes may also include parsley, lemon, or a regional seasoning; the exact mix varies, so it is not a single fixed recipe.
To make Urfa salad, chop the vegetables into small, even pieces and gently combine them in a bowl. Add the seasoning shortly before serving rather than letting the chopped tomatoes sit, which helps keep the salad fresh instead of watery.
Urfa salad is not necessarily spicy. Its heat depends on the pepper used and whether isot is added; for a mild version, use sweet pepper and leave out the isot, or add just a little for gentle warmth.
Urfa salad is commonly served alongside kebabs and other grilled foods. Its fresh, tangy vegetables offer a crisp contrast to smoky, rich meat, and it also works as part of a Turkish-style spread with bread and dips.
Urfa salad and Turkish shepherd salad can share tomatoes, cucumbers, peppers, and onion, so the names are sometimes used loosely. Urfa-style versions may be chopped more finely and seasoned with local pepper, while shepherd salad has no single required seasoning either.
Urfa salad can include isot, the smoky, gently fruity dried pepper associated with the Urfa region. It is an optional seasoning rather than a requirement, so add it sparingly if you want its distinctive aroma without overwhelming the fresh vegetables.
Urfa salad is often dressed simply with lemon juice and olive oil, though some versions use pomegranate molasses for a sweeter tang. Dress it lightly just before serving so the chopped vegetables do not release too much liquid.
You can chop the ingredients for Urfa salad ahead, but keep them covered and refrigerated, and add salt and dressing just before serving. This preserves more crunch and prevents the tomatoes from making the whole salad watery.
To keep Urfa salad from getting watery, chop firm vegetables with a sharp knife and wait to add salt, lemon, or dressing until serving time. If the tomatoes are especially juicy, remove some of their seeds before chopping.
Urfa salad is best eaten fresh, but leftovers can be refrigerated in a covered container and eaten by the next day. The vegetables soften and release liquid as they sit, so drain excess juice before serving the leftovers.
Vitamins
Vitamin C
27mg · 30% DV
Vitamin K
36µg · 30% DV
Biotin
2.7µg · 9% DV
B6
0.14mg · 8% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
330mg · 10% DV
Manganese
0.18mg · 8% DV
Sodium
180mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 57 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.
Urfa salad takes its name from Şanlıurfa in southeastern Turkey and is made with chopped tomato, cucumber, pepper and onion. The exact cut and seasoning vary from kitchen to kitchen, but the fresh vegetables are the heart of it. In its home region it commonly accompanies kebabs and other grilled dishes; it also works as a simple side for everyday meals.
Juicy tomato, crisp cucumber and a lively pepper-and-onion bite make it refreshing alongside richer foods. It is light, with fibre and vitamin C; a 100 g portion has 38 calories. Pair it with grilled vegetables, beans or flatbread for a satisfying meal, or keep added oil modest if you want the salad especially light.
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.
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.
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.
No known major allergens
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
SATURATED
0.24g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.47g
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.