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Yayla Chopped Salad Calories
Low-calorie vegetable salad
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Yayla Chopped Salad (200 g) has 64 calories. That works out to 32 calories per 100 g. It contains 10.8 g of carbs, 2.2 g of protein, 1.2 g of fat and 2.8 g of fiber. Its 36 mg of Vitamin C covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Yayla Chopped Salad Nutrition Facts
Selected: 1 serving (medium) · 200 g
64
KCAL / 200G
Carbs
10.8g
· 4% DV
Protein
2.2g
· 4% DV
Fat
1.2g
· 2% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 14% · Fat 17%
Yayla Chopped Salad nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 10.8 g | 4% |
| Fiber | 2.8 g | 10% |
| Protein | 2.2 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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How Many Calories in 1 Serving of Yayla Chopped Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 64 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (small) | 120 g | 38 kcal |
| 1 serving (small) | 150 g | 48 kcal |
| 1 pack (medium) | 200 g | 64 kcal |
| 1 serving (large) | 250 g | 80 kcal |
| 2 cup (large) | 300 g | 96 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Yayla Chopped Salad
What is in Yayla Chopped Salad?
Yayla Chopped Salad is based on the Turkish shepherd salad, typically made with tomatoes, cucumbers, green peppers, onion, parsley, olive oil, and lemon juice. Recipes vary, and some add sumac or pomegranate molasses. The vegetables are diced small rather than left in large pieces.
How do you make Yayla Chopped Salad?
To make Yayla Chopped Salad, wash and dry the vegetables, dice them into small pieces, and toss them with parsley. Add lemon juice, olive oil, and salt just before serving. Dressing it at the last minute helps keep the chopped vegetables crisp.
Why does Yayla Chopped Salad get watery?
Yayla Chopped Salad gets watery because tomatoes and cucumbers release liquid after they are cut, especially when salted or dressed well ahead. Dry the vegetables after washing, chop the tomatoes shortly before serving, and add salt and dressing at the end.
Is Yayla Chopped Salad the same as Turkish shepherd salad?
Yes, Yayla Chopped Salad refers to the chopped Turkish shepherd salad, known in Turkish as çoban salatası. Its usual ingredients are diced tomato, cucumber, green pepper, onion, and parsley, with a simple lemon-and-olive-oil dressing; exact ingredients differ by household.
What dressing goes on Yayla Chopped Salad?
Yayla Chopped Salad is commonly dressed with lemon juice, olive oil, and salt. Sumac or pomegranate molasses can add a Turkish-style variation, while vinegar is another option. Add the dressing shortly before eating so the finely chopped vegetables do not soften too much.
What should you serve with Yayla Chopped Salad?
Serve Yayla Chopped Salad with grilled meats, kebabs, köfte, beans, or warm flatbread. Its fresh, tangy vegetables complement rich and spicy main dishes, and it can also be part of a table of Turkish meze. For a fuller meal, pair it with a protein-rich dish.
Can you make Yayla Chopped Salad ahead of time?
You can chop the vegetables for Yayla Chopped Salad a few hours ahead, but keep them covered and refrigerated without salt or dressing. Add the dressing just before serving; adding tomatoes at the last minute helps preserve a firmer texture.
How long does Yayla Chopped Salad last in the fridge?
Yayla Chopped Salad is best eaten fresh. Refrigerate leftovers promptly in a covered container and aim to finish them by the next day, since chopped tomatoes and cucumbers quickly soften and release liquid. Discard it if it has been left out for an extended time.
Should you peel the cucumbers for Yayla Chopped Salad?
No, cucumbers for Yayla Chopped Salad are usually left unpeeled after being washed and dried. Keeping the skin on helps the pieces hold their shape and adds texture. Peel them only if the skin is particularly tough or you prefer a softer bite.
Can Yayla Chopped Salad help with weight loss?
Yayla Chopped Salad can fit into a weight-conscious meal because it is built around fresh vegetables, but it does not cause weight loss by itself. The amount of oil or other dressing affects the overall meal, and pairing it with a filling protein source can make lunch or dinner more satisfying.
Yayla Chopped Salad Vitamins & Minerals
Vitamins
Vitamin C
36mg · 40% DV
Vitamin K
34µg · 28% DV
B6
0.18mg · 11% DV
Folate
36µg · 9% DV
Minerals
Sodium
420mg · 18% DV
Copper
0.12mg · 13% DV
Potassium ⭐
410mg · 12% DV
Manganese
0.24mg · 10% DV
Yayla Chopped Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yayla Chopped Salad
To burn the 64 calories in 1 serving (medium) (200 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 Yayla Chopped Salad?
Yayla Chopped Salad is a prepared take on çoban salatası, the Turkish “shepherd’s salad”: finely chopped vegetables, commonly tomato, cucumber, green pepper, onion and parsley, dressed with lemon and olive oil. The small pieces make it easy to scoop up and give each bite a mix of crisp and juicy textures.
In Turkey, it is often served alongside grilled meat, fish or other home-cooked dishes, and can also be part of a spread with bread. Its fresh, tangy flavour works especially well with richer mains. Mostly vegetables and low in calories, it provides 32 calories per 100 g. For a lighter plate, use a modest amount of dressing; add it just before serving to keep the vegetables crisp.
How Nutritious Is Yayla Chopped 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 Yayla Chopped Salad Processed?
NOVA 3
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 Yayla Chopped Salad Contain Allergens?
No known major allergens
Which Diets Is Yayla Chopped 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
Yayla Chopped Salad Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.