How Many Calories in Shepherd’s Salad (Çoban Salatası)?
90 kcal — that is the whole tally for a 200-gram serving of shepherd's salad; 100 grams is only 45 kcal. This classic of tomato, cucumber, pepper and onion is among the lowest-calorie items on the table.
Shepherd’s Salad (Çoban Salatası) nutrition facts
| Nutrient | 100 g | 1 serving (200 g) |
|---|---|---|
| Calories | 45 kcal | 90 kcal |
| Carbs | 4 g | 8 g |
| Protein | 1 g | 2 g |
| Fat | 3 g | 6 g |
| Fiber | 1.5 g | 3 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 serving | 200 g | 90 kcal |
| 1 small bowl | 150 g | 68 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Shepherd’s Salad (Çoban Salatası) (200 g, 90 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Shepherd's salad is nothing more than diced tomato, cucumber, green pepper and onion meeting an olive-oil-and-lemon dressing, and it is perhaps the most common salad in Turkey. The interesting part is this: the total calories of the vegetables are almost negligible; the lion's share of the energy on the plate actually comes from the olive oil drizzled over it. So the same bowl can double depending on how heavy your hand is.
The macros confirm this picture too: 100 grams contains 3 g fat, 4 g carbohydrate and only 1 g protein. Since protein is next to nonexistent, shepherd's salad is not a meal in itself but a complement to one: with its high water content and volume it fills the plate and naturally shrinks the portion of the main dish.
How Many Calories in a Small Bowl of Shepherd's Salad?
A small bowl (150 g) of shepherd's salad is about 68 calories; a standard serving (200 g) is around 90 calories. With these values, shepherd's salad is one of the rare foods that cause no problem even if you forget to count them during the day.
Still, at a restaurant with a heavy hand on the dressing, the same bowl can be noticeably more energetic; the oil pooling at the bottom of the plate means invisible calories.
Why Do the Calories of Shepherd's Salad Change?
In a word: fat. One tablespoon of olive oil carries about 90-120 kcal — that is, more than all the vegetables in the salad combined. The white cheese crumbled on top adds about 70-90 kcal to the serving, and a handful of olives adds 40-60 kcal.
Pomegranate molasses is relatively innocent; a spoonful stays around 15-25 kcal. Adding the dressing yourself at the table is the simplest way to keep control in your own hands.
How Is Shepherd's Salad Used in a Diet?
For those watching their calorie balance, shepherd's salad is almost a free zone; the truly smart use is to place it at the start of the meal. Salad first, then the main dish is one of the most practical ways to reduce total intake without strain.
If you want to make it a meal on its own, you need to add protein: putting an egg, cheese or a bowl of yogurt alongside turns the salad from a plate into a meal.
Frequently asked questions
Can shepherd's salad be a meal on its own?
It fills you up briefly, but because its protein content is very low the fullness does not last long. You need to add a protein source alongside it, such as egg, cheese or yogurt.
Can you eat shepherd's salad at night?
Yes; thanks to its low calories and lightness it is one of the safest options when you get hungry late. If onion bothers you, simply preparing it without onion is enough.
Which is lower in calories, shepherd's salad or green salad?
Both are in the same league; without dressing they are almost equal, and the difference is determined by the added oil. A greens-heavy salad may be a touch lighter, but in practice the difference is insignificant.
How much of a daily calorie intake does Shepherd’s Salad (Çoban Salatası) provide?
One serving of Shepherd’s Salad (Çoban Salatası) (200 g) has about 90 kcal — roughly 5% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Shepherd’s Salad (Çoban Salatası)?
In 100 g of Shepherd’s Salad (Çoban Salatası), the energy split is roughly 34% carbs, 9% protein and 57% fat.
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