AyarındaSeasonal salad calories
1 serving · 200 g: about 90–150 kcal. 59 kcal per 100 g: 1.1 g protein, 5.1 g carbohydrate, 4.3 g fat.
Estimated recipe. The values are calculated from the standard home recipe below, with the ingredients’ USDA values. A home version can differ by ±25% with the recipe, oil and portion.
In portions
| Portion | Amount | Calories |
|---|---|---|
| 1 serving | 200 g | 90–150 kcal |
| 1 bowl | 250 g | 110–190 kcal |
Nutrition facts (100 g)
| Energy | 59 kcal |
|---|---|
| Protein | 1.1 g |
| Carbohydrate | 5.1 g |
| Sugar | 2.3 g |
| Fiber | 1.5 g |
| Fat | 4.3 g |
| Saturated fat | 0.6 g |
| Sodium | 212 mg |
Where the calories come from: protein 7% · carbohydrate 32% · fat 61%.
Depending on the oil
Oil makes up a large share of the calories (~61%). 1 serving · 200 g: with less oil about 84 kcal, normal 120 kcal, with more oil about 150 kcal. Ayarında asks “How oily was it?” when you log it.
Which recipe is it calculated from?
The recipe’s ingredients (raw weight) and their calories:
| Ingredient | Amount | Calories |
|---|---|---|
| Lettuce | 200 g | 34 kcal |
| Arugula | 50 g | 13 kcal |
| Carrot | 60 g | 25 kcal |
| Tomato | 150 g | 27 kcal |
| Cucumber | 100 g | 15 kcal |
| Sweet corn (canned) | 40 g | 32 kcal |
| Olive oil | 26 g | 230 kcal |
| Lemon juice | 20 g | 4 kcal |
| Salt | 3 g | 0 kcal |
| Total | 379 kcal |
The cooked dish weighs 640 g in total: 59 kcal per 100 g, so 1 serving · 200 g has about 120 kcal.
Source: Ayarında recipe; ingredient values from USDA FoodData Central. The same food can vary by ±25% with its variety, recipe and brand.
Frequently asked questions
Seasonal salad: how many grams and calories in 1 serving?
1 serving is about 200 g on average and has about 90–150 kcal. Made with less oil it’s about 84 kcal, with more oil about 150 kcal.
Seasonal salad: how many calories in 100 grams?
Per 100 g there are 59 kcal, 1.1 g of protein, 5.1 g of carbohydrate and 4.3 g of fat.
Seasonal salad: does it make you gain weight?
No single food makes you gain weight on its own; your weight depends on the day’s total calories. 1 serving (200 g) has about 120 kcal: about 6% of a 2,000 kcal day (the reference on nutrition labels). Its energy density is very low (0.6 kcal per gram): you can eat more of it for the same calories. More than half of its calories come from fat.
Write what you ate, let Ayarında do the math
Just write “2 eggs and a slice of cheese for breakfast” or take a photo of your plate; Ayarında calculates the calories and tells you what you can eat for the rest of the day.
Meal ideas with it
- Fava, seasonal salad, whole wheat bread (vegan) ~490 kcal
- Shrimp casserole, seasonal salad, bread ~590 kcal
- Green lentil soup, whole wheat bread, seasonal salad ~410 kcal
Similar foods
Among salads and meze, it is one of the lightest: 59 kcal per 100 g (average 140 kcal). Higher-protein options: Chicken salad (~380 kcal, 41 g protein), Fried calamari (~350 kcal, 23 g protein).
- Pickles (cucumber) 1 serving ~6 kcal
- Acılı ezme (spicy tomato dip) 1 serving ~91 kcal · 1 g protein
- Purslane salad (with yogurt) 1 serving ~93 kcal · 4 g protein
- Cacık (yogurt and cucumber) 1 bowl ~97 kcal · 4 g protein
- Shepherd’s salad 1 serving ~110 kcal · 2 g protein
- Seasonal salad 1 serving ~120 kcal · 2 g protein
- Roasted eggplant salad 1 serving ~120 kcal · 2 g protein
- Potato salad 1 serving ~230 kcal · 3 g protein
- Chicken salad 1 serving (main course) ~380 kcal · 41 g protein