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A finely chopped salad of red tomatoes, green peppers, pale onion and leafy parsley, flecked with dark red pepper and served in a shallow dish.
●Low GI

Urfa salad Calories

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

38kcal

GI

15low

POTASSIUM · 100 G

220mg

FIBER · 100 G

1.8g

Quick answer

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.

Urfa salad Nutrition Facts

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%

Urfa salad nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories57 kcal
Total fat1.7 g2%
Saturated fat0.24 g1%
Trans fat0 g
Sodium180 mg8%
Total carbohydrate9.6 g3%
Fiber2.7 g10%
Protein1.8 g4%

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 Urfa salad?

ServingAmountCalories
1 serving (medium)150 g57 kcal
1 piece (small)80 g30 kcal
100 g100 g38 kcal
1 serving (small)100 g38 kcal
1 cup (diced)120 g46 kcal
1 piece (large)180 g68 kcal
2 cup (diced)240 g91 kcal
1 serving (large)250 g95 kcal

Calculated from 38 calories per 100 g.

Frequently Asked Questions About Urfa salad

What is Urfa salad made of?

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.

How do you make Urfa salad?

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.

Is Urfa salad spicy?

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.

What do you serve with Urfa salad?

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.

How is Urfa salad different from Turkish shepherd salad?

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.

Does Urfa salad use isot pepper?

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.

What dressing goes on Urfa salad?

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.

Can you make Urfa salad ahead of time?

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.

How do you keep Urfa salad from getting 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.

How long does Urfa salad keep in the fridge?

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.

Urfa salad Vitamins & Minerals

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

Urfa salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

1.5
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Urfa salad

To burn the 57 calories in 1 serving (medium) (150 g):

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Urfa salad?

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.

How Nutritious Is Urfa salad?

Nutrient density

High

72/ 100

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

47/ 100

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 Urfa 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 Urfa salad Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Urfa 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

Urfa salad Fat Profile

SATURATED

0.24g

MONOUNSATURATED

0.63g

POLYUNSATURATED

0.47g

⚖️

Omega 6:3 ratio 8.4:1

Above the ideal 4:1 (8.4:1).

Compare Urfa salad

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Urfa salad vs Tomato20 kcal more per 100 g
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Foods Similar to Urfa salad

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🫑

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Oven-Roasted Mixed Vegetables

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Nutrition data compiled from USDA FoodData Central and scientific sources.