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Vegetable summer salad Calories
Low-calorie source of vitamin C and fiber
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable summer salad (180 g) has 54 calories. That works out to 30 calories per 100 g. It contains 10.3 g of carbs, 2.3 g of protein, 0.5 g of fat and 3.2 g of fiber. Its 75.6 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Vegetable summer salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
54
KCAL / 180G
Carbs
10.3g
· 4% DV
Protein
2.3g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 17% · Fat 8%
Vegetable summer salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 10.3 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 2.3 g | 5% |
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 Vegetable summer salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 54 kcal |
| 100 g | 100 g | 30 kcal |
| 1 cup (chopped) | 100 g | 30 kcal |
| 1 cup (medium) | 150 g | 45 kcal |
| 1 serving (large) | 250 g | 75 kcal |
| 1 bottle (large) | 300 g | 90 kcal |
| 1 serving (extra large) | 350 g | 105 kcal |
Calculated from 30 calories per 100 g.
Frequently Asked Questions About Vegetable summer salad
How do you make Vegetable summer salad?
Make Vegetable summer salad by chopping ripe tomatoes, cucumbers and peppers, then tossing them with fresh herbs if you like. Add olive oil, lemon juice and salt just before serving so the vegetables stay crisp.
What vegetables go in Vegetable summer salad?
Tomatoes, cucumbers and peppers are common in Vegetable summer salad. You can also add red onion, spring onions or radishes; choose firm, ripe produce so the salad has a mix of juicy and crunchy textures.
How do you keep Vegetable summer salad from getting soggy?
Keep Vegetable summer salad from getting soggy by drying washed vegetables well and adding salt and dressing at the last minute. Cut tomatoes into larger pieces and avoid leaving the dressed salad at room temperature.
Can you make Vegetable summer salad ahead of time?
Yes, you can chop most ingredients for Vegetable summer salad ahead of time, but keep them covered and refrigerated. Leave tomatoes, salt and dressing until serving, since they draw out moisture and soften the other vegetables.
What dressing works best for Vegetable summer salad?
A simple olive oil and lemon dressing works well for Vegetable summer salad because it lets the fresh vegetables stand out. Add a little salt and black pepper, then toss the salad just before it goes to the table.
How long does Vegetable summer salad last in the fridge?
Vegetable summer salad is best eaten the day it is made, especially once dressed. Refrigerate leftovers in a covered container and use them by the next day; the vegetables may release water and lose their crunch.
Should you peel the cucumber for Vegetable summer salad?
No, you do not have to peel cucumber for Vegetable summer salad. Wash it thoroughly and leave the skin on if it is tender; peel it if the skin is thick, waxy or unpleasantly bitter.
Can you add feta to Vegetable summer salad?
Yes, crumbled feta can be added to Vegetable summer salad for a salty, creamy contrast to the fresh vegetables. Add it shortly before serving, and go lightly on extra salt because feta is already salty.
What can you serve with Vegetable summer salad?
Serve Vegetable summer salad alongside grilled chicken, fish, kebabs or a grain dish. Its fresh, lightly dressed vegetables pair especially well with meals cooked on the grill and can also be served with crusty bread for a light lunch.
Can you pack Vegetable summer salad for lunch?
Yes, Vegetable summer salad can be packed for lunch if you keep it chilled and carry the dressing separately. Add the dressing just before eating; this helps keep the chopped vegetables crisp in the container.
Vegetable summer salad Vitamins & Minerals
Vitamins
Vitamin K
75.6µg · 63% DV
Vitamin C
55.8mg · 62% DV
Folate
54µg · 14% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.29mg · 13% DV
Copper
0.11mg · 12% DV
Potassium ⭐
396mg · 12% DV
Phosphorus
56mg · 8% DV
Sodium
27mg · 1% DV
Vegetable summer salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable summer salad
To burn the 54 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 Vegetable summer salad?
Vegetable summer salad brings together fresh vegetables at their seasonal best. In Turkey and across the eastern Mediterranean, home-style versions often use tomatoes, cucumbers and peppers, with herbs, lemon and a little olive oil; the exact mix varies with the market and the cook. Its juicy crunch and bright, fresh flavour make it especially welcome in warm weather.
Serve it alongside grilled food, savoury pies or a simple lunch, or enjoy it with bread as part of a light meal. It is low in calories and contributes vitamin C and fibre from the vegetables. For a lighter dressing, use lemon generously and keep the olive oil modest; adding beans or chickpeas makes the salad more substantial.
How Nutritious Is Vegetable summer 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 Vegetable summer 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 Vegetable summer salad Contain Allergens?
No known major allergens
Which Diets Is Vegetable summer 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
Vegetable summer salad Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.