Calorie guide · Turkish
Shepherd's salad (çoban salata)calories and macros
One serving of Shepherd's salad (çoban salata) has about 160 kcal, with 3 g protein, 14 g carbohydrates and 11 g fat. That is roughly 7% of calories from protein, 34% from carbs and 59% from fat.
Where the calories come from
- Protein3 g7%
- Carbs14 g34%
- Fat11 g59%
Çoban salata is a Turkish salad of finely diced tomato (about 150 g) and cucumber (about 100 g) with green pepper, onion and parsley, dressed with lemon and olive oil. A serving is only about 160 kcal, and roughly 60% of that comes from the olive oil, which provides almost all of its 11 g of fat.
Nutrition per serving
| Nutrient | Amount | Share of calories |
|---|---|---|
| Calories | 160 kcal | 100% |
| Protein | 3 g | 7% |
| Carbs | 14 g | 34% |
| Fat | 11 g | 59% |
What's in a typical serving
Finely diced tomato, cucumber, pepper and onion with parsley, lemon and olive oil, a light, fresh side.
- 150g Tomatoes
- 100g Cucumber
- Green Pepper, Onion
- Parsley
- Olive Oil, Lemon
How to make it lighter
- Dress the salad with a measured spoon of olive oil and plenty of lemon; the oil is the only ingredient that really moves the calories.
- Add the dressing just before serving, so the vegetables don't sit in a pool of oil that you end up eating with bread.
- Çoban salata is very low in protein; pair it with grilled chicken, lentil soup or white cheese to make a full meal.
Lighter alternatives
Frequently asked questions
How many calories are in Shepherd's salad (çoban salata)?
A typical serving of Shepherd's salad (çoban salata) has about 160 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
Is Shepherd's salad (çoban salata) high in protein?
It is moderate. One serving has about 3 g of protein (7% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Shepherd's salad (çoban salata) while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
Values are Sporty catalog estimates per serving, calculated from USDA FoodData Central values for the listed ingredients. Real values vary with recipe, oil and portion size.