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Yedikule salad Calories
Light lettuce-based salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Yedikule salad (150 g) has 26 calories. That works out to 17 calories per 100 g. It contains 4.8 g of carbs, 1.5 g of protein, 0.3 g of fat and 2.7 g of fiber. Its 127.5 µg of Vitamin K covers 106% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Yedikule salad Nutrition Facts
Selected: 1 bottle (medium) · 150 g
26
KCAL / 150G
Carbs
4.8g
· 2% DV
Protein
1.5g
· 3% DV
Fat
0.3g
· 0% 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 69% · Protein 22% · Fat 9%
Yedikule salad nutrition facts table · 1 bottle (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 42 mg | 2% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 2.7 g | 10% |
| Protein | 1.5 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 Bottle of Yedikule salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 150 g | 26 kcal |
| 1 piece (half) | 18 g | 3 kcal |
| 1 piece (whole) | 35 g | 6 kcal |
| 1 cup (chopped) | 55 g | 9 kcal |
| 1 serving (small) | 80 g | 14 kcal |
| 100 g | 100 g | 17 kcal |
| 2 cup (chopped) | 110 g | 19 kcal |
| 1 serving (medium) | 150 g | 26 kcal |
| 1 serving (large) | 250 g | 43 kcal |
Calculated from 17 calories per 100 g.
Frequently Asked Questions About Yedikule salad
What is Yedikule salad?
Yedikule salad is a fresh salad made with Yedikule lettuce, a leafy lettuce associated with the Yedikule district of Istanbul. It is typically served simply, with vegetables and a light dressing, so the lettuce’s crisp texture remains noticeable.
How do you make Yedikule salad?
To make Yedikule salad, wash and thoroughly dry the leaves, then tear or slice them into bite-sized pieces. Add vegetables such as tomato and cucumber, and toss with olive oil and lemon juice just before serving to keep the leaves crisp.
What dressing goes with Yedikule salad?
A light olive-oil and lemon dressing suits Yedikule salad best, with salt and black pepper to taste. Add the dressing just before eating; a heavy creamy sauce can overwhelm the lettuce’s delicate flavor and make the leaves limp.
Can you substitute Yedikule lettuce in a romaine salad?
Yes, Yedikule lettuce can stand in for romaine in many salads. Its leaves are generally more delicate, so handle them gently and add dressing at the last moment; romaine usually holds up better to thick dressings and longer mixing.
How should you wash Yedikule salad leaves?
Wash Yedikule salad leaves separately under cool, clean running water, since soil can cling between the leaves. Dry them thoroughly in a salad spinner or with a clean towel before dressing; leftover water dilutes the dressing and speeds wilting.
How do you keep Yedikule salad crisp?
Keep Yedikule salad crisp by storing the washed, dried leaves separately from the dressing and juicy additions such as chopped tomatoes. Refrigerate the leaves in a covered container with a paper towel to absorb excess moisture, then toss everything together just before serving.
Why does Yedikule salad turn soggy?
Yedikule salad turns soggy mainly when it is dressed too early or the leaves are still wet after washing. Moisture and salt draw water from the leaves over time, so dry them well and add both the dressing and seasoning just before serving.
What can you serve with Yedikule salad?
Yedikule salad pairs well with grilled fish, kebabs, roasted vegetables, or a grain dish. Its fresh leaves balance richer mains, and a simple lemon dressing works especially well alongside Turkish-style grilled foods.
Is Yedikule salad the same as Turkish shepherd salad?
No, Yedikule salad is not the same as Turkish shepherd salad. Yedikule salad is centered on lettuce leaves, while shepherd salad is usually a chopped mix of tomato, cucumber, pepper, and onion, often without lettuce.
Can you prepare Yedikule salad ahead of time?
You can prep Yedikule salad ingredients ahead, but assemble it close to serving. Wash and dry the leaves, refrigerate them separately, and keep the dressing and chopped tomatoes apart; combining them early makes the lettuce lose its crunch.
Yedikule salad Vitamins & Minerals
Vitamins
Vitamin K
127.5µg · 106% DV
Vitamin A
277.5µg · 31% DV
Folate
57µg · 14% DV
Vitamin C
9mg · 10% DV
Minerals
Manganese
0.3mg · 13% DV
Potassium ⭐
291mg · 9% DV
Iron
1.2mg · 7% DV
Calcium
54mg · 5% DV
Sodium
42mg · 2% DV
Yedikule salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yedikule salad
To burn the 26 calories in 1 bottle (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 Yedikule salad?
Yedikule salad takes its name from Yedikule lettuce, a crisp, leafy variety associated with the Yedikule district of Istanbul. The lettuce is the centrepiece; seasonal vegetables and a simple dressing are common additions, though the exact mix varies between home kitchens and restaurants. Its appeal lies in the fresh leaves and clean, gently sweet flavour.
In Turkey, it is served as a refreshing side with grilled dishes or beans, and can also make a light meal on its own. Elsewhere, it works well alongside a main course or as the base for a more substantial salad. It is mostly water with some fibre and has 17 calories per 100 g. Add chickpeas for extra substance, or keep the dressing light when you want a particularly fresh side.
How Nutritious Is Yedikule 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 Yedikule 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 Yedikule salad Contain Allergens?
No known major allergens
Which Diets Is Yedikule 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
Yedikule salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.