Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 76 | 1.6 | 4.6 | 7.2 |
| Tablespoon, 30 g | 23 | 0.5 | 1.4 | 2.2 |
| Serving, 200 g | 152 | 3.2 | 9.2 | 14.4 |
| Large serving, 300 g | 228 | 4.8 | 13.8 | 21.6 |
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Ingredients and how we count
We break the dish down by ingredient instead of taking an average “by name”. Below is a typical 201 g serving.
| Ingredient | Weight | Kcal |
|---|---|---|
| Boiled beetroot | 60 g | 29 |
| Boiled potato | 45 g | 35 |
| Boiled carrot | 30 g | 10 |
| Sauerkraut and pickles | 45 g | 8 |
| Peas | 15 g | 8 |
| Sunflower oil | 6 g | 54 |
FoodMate Score of the dish
How it changes with different cooking methods
| Version | Serving |
|---|---|
| With sunflower oil | 152 kcal |
| Without oil | 98 kcal |
| With beans | 185 kcal |
| With mayonnaise instead of oil | 215 kcal |
| With herring | 230 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin C | 16 mg | 18% |
| Potassium | 480 mg | 14% |
| Folate | 70 mcg | 18% |
| Magnesium | 40 mg | 10% |
| Vitamin K | 25 mcg | 21% |
How many calories are in vinegret
100 g of vinegret with sunflower oil contain about 76 kcal: 1.6 g of protein, 4.6 g of fat and 7.2 g of carbs. A 200 g serving is only 152 kcal, under 10% of the daily intake. That is almost three times lighter than Olivier or Shuba of the same weight, because it uses a little oil instead of mayonnaise.
Why vinegret is healthy
Vinegret is almost entirely vegetables: beetroot, carrot, potato, sauerkraut and pickles. It provides fiber, potassium, folate and vitamin C, and the fermented vegetables add gut-friendly lactic acids. Unrefined oil brings vitamin E and helps absorb the beta-carotene from carrots.
With or without oil
Without oil vinegret is 54 kcal lighter per serving, but it tastes flat and fat-soluble vitamins are absorbed worse. A teaspoon of oil per serving is a good compromise. Mayonnaise instead of oil adds calories and turns it into a different salad. Beans make it more filling and add plant protein.
Vinegret for weight loss
Vinegret is an excellent salad for a calorie deficit: big volume, fiber and very few calories. It is low in protein, though, so on its own it won't keep you full for long. Pair it with herring, a boiled egg, chicken breast or beans for a balanced lunch.
How to count your portion
The calories in vinegret depend almost entirely on how much oil you pour. A tablespoon is 120 kcal for the whole bowl. If the salad is already on your plate, take a photo in MyFoodMate AI and the app will estimate the serving and the dressing.