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Light salad dressed with tart verjuice
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Verjuice salad (150 g) has 53 calories. That works out to 35 calories per 100 g. It contains 6.9 g of carbs, 1.8 g of protein, 2.4 g of fat and 2.7 g of fiber. Its 157.5 µg of Vitamin K covers 131% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
53
KCAL / 150G
Carbs
6.9g
· 3% DV
Protein
1.8g
· 4% DV
Fat
2.4g
· 3% 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 49% · Protein 13% · Fat 38%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 53 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 143 mg | 6% |
| Total carbohydrate | 6.9 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 | 53 kcal |
| 1 cup (shredded) | 55 g | 19 kcal |
| 1 cup (chopped) | 85 g | 30 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (small) | 100 g | 35 kcal |
| 1 pack (medium) | 180 g | 63 kcal |
| 1 serving (large) | 220 g | 77 kcal |
| 1 piece (whole) | 250 g | 88 kcal |
Calculated from 35 calories per 100 g.
Verjuice salad is a fresh vegetable salad dressed with verjuice, the tart juice of unripe grapes. Recipes vary, but tomatoes, cucumber, onion, herbs, olive oil and salt are common; the distinctive dressing gives it a bright, fruity acidity.
To make verjuice salad, chop fresh vegetables and herbs, then toss them with verjuice, olive oil and salt just before serving. Add the verjuice gradually and taste as you go, so its sharpness complements rather than overwhelms the vegetables.
Verjuice is the tart juice pressed from unripe grapes. In verjuice salad, it provides a fruity acidity that is sharper and less lemon-like than many familiar salad dressings; it may be homemade or bought ready to use.
Tomatoes, cucumber and onion are common in verjuice salad, often joined by fresh herbs or leafy greens. There is no fixed vegetable list, so the salad can change with the season and the ingredients available.
Verjuice salad tastes fresh, tangy and lightly fruity, with the exact balance shaped by its vegetables and dressing. Verjuice supplies the characteristic grape-like acidity, while olive oil softens the sharpness.
Lemon juice can stand in for verjuice in verjuice salad, though it gives a more familiar citrus flavor. Add it gradually and taste the dressing, since lemon may seem sharper than the fruity acidity of verjuice.
Verjuice salad pairs well with grilled vegetables, meat or fish, and can also be served as a light side at lunch. Its tart dressing cuts through richer dishes and adds freshness to the plate.
You can wash and chop the ingredients for verjuice salad ahead, but keep the dressing separate until serving. Salt and verjuice draw moisture from cut vegetables, and dressed leafy greens lose their crisp texture as they sit.
Store leftover verjuice salad in a covered container in the refrigerator and eat it soon, since the dressed vegetables soften and release liquid. For better texture, keep any extra verjuice dressing separate from the chopped ingredients.
Yes, bottled verjuice works well in verjuice salad. Its acidity can vary by product, so stir it into the dressing a little at a time and taste before adding more; this keeps the salad from becoming overly sharp.
Vitamins
Vitamin K
157.5µg · 131% DV
Vitamin C
27mg · 30% DV
Vitamin A
262.5µg · 29% DV
Folate
54µg · 14% DV
Minerals
Manganese
0.29mg · 13% DV
Copper
0.09mg · 10% DV
Potassium ⭐
338mg · 10% DV
Magnesium
27mg · 6% DV
Sodium
143mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 53 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.
Verjuice salad is a Turkish-style salad dressed with verjuice, the tart juice pressed from unripe grapes. Its vegetables and herbs vary with the season and the cook; tomatoes, cucumber and fresh greens are common choices, but there is no single fixed recipe.
In Turkey, it makes a refreshing side for summer meals, grilled foods and olive-oil dishes. Verjuice brings a fruity, gently sharp acidity, while the vegetables keep the salad crisp and juicy. It is a light choice, with modest energy and some fibre, and can also sit alongside a simple lunch. Use plenty of fresh herbs and vegetables, and go easy on the oil if you want to keep the dressing 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
0.35g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.