How healthy is çoban salatası?
Is çoban salatası healthy? Yes, for most people. Çoban salatası scores 75/100 on the HowHealthyIs Score: 100 g provides 57 kcal, 20 mg vitamin C and 0.9 mg vitamin E. Çoban salatası is finely diced tomato, cucumber, pepper and onion dressed with lemon and olive oil: low in calories, with vitamin C and potassium, and no cheese. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Çoban salatası ranks higher than 75% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C39%
- Vitamin E11%
- Potassium7%
- Fiber7%
- Vitamin A6%
- Magnesium5%
- Iron4%
- Protein3%
- Calcium2%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 84 minus 15 = 68. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in çoban salatası?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 57 kcal | 114 kcal | |
| Protein | 0.8 g | 1.6 g | 3% |
| Carbohydrates | 4.3 g | 8.7 g | 3% |
| Fiber | 1.1 g | 2.1 g | 8% |
| Sugars | 2.3 g | 4.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.5 g | 9 g | 12% |
| Saturated fat | 0.6 g | 1.3 g | 6% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 31 µg | 61 µg | 7% |
| Vitamin C | 20 mg | 40 mg | 45% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.9 mg | 1.9 mg | 12% |
| Vitamin K | 47 µg | 94 µg | 78% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 15 µg | 30 µg | 8% |
| Minerals | |||
| Calcium | 15 mg | 30 mg | 2% |
| Iron | 0.4 mg | 0.8 mg | 5% |
| Potassium | 190 mg | 379 mg | 8% |
| Magnesium | 12 mg | 23 mg | 5% |
| Zinc | 0.2 mg | 0.4 mg | 3% |
| Sodium | 131 mg | 261 mg | 11% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard çoban salatası?
We estimate çoban salatası from this standard recipe (serves 4, about 923 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 3 tomatoes, diced | 400 g |
| 2 small cucumbers, diced | 250 g |
| 2 green peppers | 100 g |
| 1 small onion | 80 g |
| Parsley | 20 g |
| 3 tbsp olive oil | 40 g |
| Lemon juice | 30 g |
| Salt | 3 g |
Why is çoban salatası good for you?
- 94 µg vitamin K in 1 side bowl, 78% of the daily value. Vitamin K contributes to normal blood clotting.
- 40 mg vitamin C in 1 side bowl, 45% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 1.9 mg vitamin E in 1 side bowl, 12% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- A side with kebab, köfte or pilaf
- Adding white beans or feta to make a meal
What should you watch out for?
- Very little to watch; salt and oil are the only levers.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.