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Uzbek salad Calories
Vegetable salad with olive oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Uzbek salad (150 g) has 81 calories. That works out to 54 calories per 100 g. It contains 6.9 g of carbs, 1.7 g of protein, 5.4 g of fat and 2.1 g of fiber. Its 42 mg of Vitamin C covers 47% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Uzbek salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
81
KCAL / 150G
Carbs
6.9g
· 3% DV
Protein
1.7g
· 3% DV
Fat
5.4g
· 7% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 8% · Fat 59%
Uzbek salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 165 mg | 7% |
| Total carbohydrate | 6.9 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 1.7 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 Uzbek salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 81 kcal |
| 1 tablespoon (chopped) | 15 g | 8 kcal |
| 100 g | 100 g | 54 kcal |
| 1 serving (small) | 100 g | 54 kcal |
| 1 cup (chopped) | 120 g | 65 kcal |
| 1 serving (large) | 220 g | 119 kcal |
| 1 pack (medium) | 250 g | 135 kcal |
| 1 serving (extra large) | 300 g | 162 kcal |
Calculated from 54 calories per 100 g.
Frequently Asked Questions About Uzbek salad
What is Uzbek salad?
Uzbek salad is a fresh vegetable salad served in versions inspired by Uzbek and Central Asian cooking. There is no single fixed recipe: ingredients and dressing vary by region, household, and restaurant, and some versions are simpler than others.
What ingredients are in Uzbek salad?
A common fresh version of Uzbek salad uses tomatoes, cucumbers, and onions, often with herbs and a simple oil-and-acid dressing. Recipes vary, so a restaurant or regional version may use other vegetables or a different dressing.
How do you make Uzbek salad at home?
To make Uzbek salad, wash and chop your chosen vegetables, then toss them with olive oil, lemon juice or vinegar, and seasoning. Add the dressing just before serving so the vegetables stay crisp and the salad does not become watery.
Is Uzbek salad the same as achichuk?
No, Uzbek salad is not always the same as achichuk. Achichuk is a simple Central Asian salad commonly made with thinly sliced tomatoes and onions, while the name Uzbek salad can refer to several recipes with additional vegetables or different dressings.
What is the difference between Uzbek salad and a tomato-cucumber salad?
A tomato-cucumber salad is defined mainly by its two vegetables, while Uzbek salad is a broader recipe name that can include those ingredients along with onion, herbs, or other vegetables. The exact distinction depends on the recipe being served.
What do you serve with Uzbek salad?
Uzbek salad pairs well with grilled meat, kebabs, rice, and other hearty Central Asian-style dishes. Its fresh vegetables and tangy dressing provide contrast to rich or seasoned mains; it can also be served with bread as part of a lighter meal.
Can you make Uzbek salad ahead of time?
You can wash and prepare the vegetables for Uzbek salad ahead of time, but keep them chilled and separate from the dressing. Combine everything shortly before serving to preserve the vegetables’ crunch and avoid excess liquid.
How long does Uzbek salad keep in the fridge?
Uzbek salad is best eaten fresh, but leftovers can be refrigerated in a covered container and used by the next day. The vegetables soften and release liquid as they sit, especially once they have been salted and dressed.
How do you stop Uzbek salad from getting watery?
To keep Uzbek salad from getting watery, dry the vegetables well after washing and cut juicy tomatoes just before serving. Salt and dress the salad at the last moment, since both can draw moisture out of chopped vegetables.
Can you change the vegetables in Uzbek salad?
Yes, Uzbek salad can be adapted to the vegetables available, because recipes under this name are not standardized. Keep the pieces bite-sized and choose vegetables that suit a fresh salad; changing them will alter the version rather than break a single required formula.
Uzbek salad Vitamins & Minerals
Vitamins
Vitamin C
42mg · 47% DV
Vitamin K
28.5µg · 24% DV
B6
0.15mg · 9% DV
Vitamin E
1.2mg · 8% DV
Minerals
Copper
0.09mg · 10% DV
Potassium ⭐
315mg · 9% DV
Manganese
0.18mg · 8% DV
Sodium
165mg · 7% DV
Uzbek salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Uzbek salad
To burn the 81 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 Uzbek salad?
Uzbek salad is a fresh vegetable salad associated with Uzbek cooking. Recipes vary, but it commonly brings together vegetables such as tomatoes, cucumber and onion, sometimes with herbs and an olive-oil dressing. The ingredients are usually chopped and served uncooked, so the salad stays crisp and juicy, with a bright, savoury flavour.
In Uzbekistan, it makes a refreshing accompaniment to meals, including rice and grilled or roasted meats; it also works well alongside other shared dishes. Elsewhere, serve it as a simple side or add it to a spread of salads and breads. At 54 calories per 100 g, it is a light, vegetable-forward choice. For a more substantial meal, pair it with beans, grilled fish or bread.
How Nutritious Is Uzbek 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 Uzbek 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 Uzbek salad Contain Allergens?
No known major allergens
Which Diets Is Uzbek 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
✓ Suitable
Low FODMAP
— Not suitable
Uzbek salad Fat Profile
SATURATED
0.75g
MONOUNSATURATED
3.75g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.