Shirazi salad

Appetizer

Item Rating: 80/100

1 serving (150 grams) contains 80 calories, 2.0 grams of protein, 4.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		126.2
% Daily Value*
Total Fat		6.3 g	8%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		315.5 mg	13%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	3.2 g	11%
	Sugars	7.9 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		31.5 mg	2%
Iron		0.8 mg	4%
Potassium		394.3 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 56 cal (42.7%)

Protein: 12 cal (9.6%)

Carbs: 63 cal (47.6%)

About Shirazi salad

Shirazi salad is a traditional Persian (Iranian) dish often served as a refreshing, tangy side. Made with finely chopped cucumbers, tomatoes, onions, fresh herbs like parsley or mint, and dressed with lemon juice or vinegar and olive oil, this salad is light yet nutrient-rich. Typically consumed across Middle Eastern cuisine, it is renowned for its fresh flavors and vibrant texture. Nutritionally, Shirazi salad is low in calories and rich in vitamins A, C, and K due to its fresh vegetables. The dish also offers fiber from cucumbers and tomatoes, making it a heart-healthy option while supporting digestion. Olive oil provides healthy monounsaturated fats that are beneficial for cardiovascular health. Shirazi salad is naturally vegan and gluten-free, making it an inclusive option for diverse dietary preferences.

Health Benefits

• Rich in vitamin C from tomatoes and lemon juice, supporting immunity and skin health.
• Contains fiber from cucumbers and tomatoes, aiding digestion and enhancing gut health.
• Provides vitamin K from fresh herbs like parsley and mint, essential for bone health and blood clotting.

Dietary Considerations

Allergens: Contains Onion (possible trigger for some individuals sensitive to FODMAPs)

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-fodmap (if onions are included), individuals with cucumber sensitivity

Selection and Storage

Store the salad in an airtight container in the refrigerator for up to 2 days. To maintain freshness, avoid adding dressing until ready to serve.

Common Questions About Shirazi salad Nutrition

Is Shirazi Salad high in protein?

Shirazi Salad is not high in protein as it primarily consists of vegetables such as cucumbers, tomatoes, and onions. A typical serving contains about 1-2 grams of protein, mostly from the vegetables, making it more a source of vitamins and fiber rather than protein.

Can I eat Shirazi Salad on a keto diet?

Shirazi Salad can be included in a keto diet with modifications. While cucumbers and tomatoes are relatively low-carb, tomatoes contain some natural sugars. A small portion (1 cup) typically contains around 5-7 grams of net carbs, so it fits within keto guidelines if portion sizes are monitored.

What are the health benefits of Shirazi Salad?

Shirazi Salad is rich in vitamins such as vitamin C from tomatoes and cucumbers, and it provides hydration due to its high water content. The salad also contains antioxidants, promotes digestion with its fiber content, and is low-calorie, making it a healthy choice for most diets.

How much Shirazi Salad should I eat in one serving?

A typical serving size of Shirazi Salad is about 1 cup, which contains approximately 50-70 calories depending on the dressing used. This portion is appropriate as a side dish or appetizer and provides enough nutrients without overwhelming your meal.

How does Shirazi Salad compare to other similar salads?

Shirazi Salad is lighter than many salads due to its lack of calorie-dense ingredients like cheese or nuts. It is similar to Mediterranean salads like tabbouleh but uses fewer herbs and no grains. It is also quicker to prepare, requiring only chopping and mixing without cooking.

Data Sources & Scientific References