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Avocado, Tomato, and Onion Salad Calories
Rich in fiber and monounsaturated fats; no added dressing or salt.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Avocado, Tomato, and Onion Salad (150 g) has 137 calories. That works out to 91 calories per 100 g. It contains 14.4 g of carbs, 2.3 g of protein, 11.3 g of fat and 7.4 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Avocado, Tomato, and Onion Salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
137
KCAL / 150G
Carbs
14.4g
· 5% DV
Protein
2.3g
· 5% DV
Fat
11.3g
· 14% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 5% · Fat 61%
Avocado, Tomato, and Onion Salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 7.4 g | 26% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Avocado, Tomato, and Onion Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 137 kcal |
| 1 piece (small) | 30 g | 27 kcal |
| 2 tablespoon (chopped) | 30 g | 27 kcal |
| 100 g | 100 g | 91 kcal |
| 1 serving (small) | 120 g | 109 kcal |
| 1 serving (large) | 200 g | 182 kcal |
| 1 cup (large) | 220 g | 200 kcal |
| 1 bottle (large) | 250 g | 228 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Avocado, Tomato, and Onion Salad
How do you make avocado, tomato, and onion salad?
Dice a ripe avocado and ripe tomatoes, then combine them with thinly sliced onion. Add lemon or lime juice, olive oil, and fresh herbs if you like. Fold gently just before serving so the avocado keeps its shape.
What dressing goes with avocado, tomato, and onion salad?
A simple citrus-and-olive-oil dressing works especially well with avocado, tomato, and onion salad. Toss the ingredients with lemon or lime juice and a little olive oil, then season to taste; the citrus also slows avocado browning.
How do you keep avocado, tomato, and onion salad from turning brown?
Coat the cut avocado in lemon or lime juice to slow browning in avocado, tomato, and onion salad. Pressing food wrap against the surface can help if storing leftovers, but the salad looks and tastes best freshly assembled.
Can you make avocado, tomato, and onion salad ahead of time?
You can chop the onion and tomatoes ahead, but wait to cut and add the avocado until shortly before serving. This keeps the avocado from browning and the tomatoes from releasing too much liquid into avocado, tomato, and onion salad.
What kind of onion is best for avocado, tomato, and onion salad?
Red onion is a popular choice for avocado, tomato, and onion salad because its sharpness is gentler when thinly sliced. For a milder flavor, soak the slices briefly in cold water and drain them before mixing.
What should you serve with avocado, tomato, and onion salad?
Avocado, tomato, and onion salad pairs well with grilled fish, chicken, or steak, and it also works alongside beans or tacos. Serve it as a fresh side dish or spoon it into a wrap just before eating.
How long does avocado, tomato, and onion salad last in the fridge?
Avocado, tomato, and onion salad is best eaten the day it is made. Refrigerate leftovers promptly in an airtight container, but expect the avocado to darken and the tomatoes to soften; discard it if it has been left out for over two hours.
How do you choose an avocado for avocado, tomato, and onion salad?
Choose an avocado that yields slightly to gentle pressure but is not mushy. A firm one needs more time to ripen, while an overripe avocado can collapse when mixed into avocado, tomato, and onion salad.
Can you add cucumber to avocado, tomato, and onion salad?
Yes, cucumber makes avocado, tomato, and onion salad crunchier and more refreshing. Use a firm cucumber, cut it into small pieces, and add it shortly before serving so its moisture does not make the salad watery.
Where does avocado, tomato, and onion salad come from?
Avocado, tomato, and onion salad does not have one universally recognized place of origin; similar combinations are common in several cuisines. Its familiar ingredients also appear in Latin American preparations, often with citrus, herbs, or chile.
Avocado, Tomato, and Onion Salad Vitamins & Minerals
Vitamins
Folate
93µg · 23% DV
B6
0.35mg · 21% DV
Vitamin C
18mg · 20% DV
B5
0.83mg · 17% DV
Minerals
Copper
0.27mg · 30% DV
Potassium ⭐
540mg · 16% DV
Manganese
0.27mg · 12% DV
Phosphorus
66mg · 9% DV
Sodium
9mg · 0% DV
Avocado, Tomato, and Onion Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado, Tomato, and Onion Salad
To burn the 137 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Avocado, Tomato, and Onion Salad?
Avocado, Tomato, and Onion Salad brings together ripe avocado, juicy tomato and finely sliced onion. It has no single traditional place of origin; it is a simple fresh salad found in many contemporary cuisines. The avocado gives it a creamy texture, balanced by the tomato’s freshness and the onion’s gentle bite.
Serve it as a side with grilled fish, beans or other mains, or spoon it onto toast for a light lunch. Lemon juice and herbs brighten the ingredients without needing a rich dressing. The avocado makes this salad a source of monounsaturated fat, while the vegetables contribute fibre; it provides 4.9 g of fibre per 100 g.
How Nutritious Is Avocado, Tomato, and Onion Salad?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Avocado, Tomato, and Onion Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Avocado, Tomato, and Onion Salad Contain Allergens?
No known major allergens
Which Diets Is Avocado, Tomato, and Onion Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Avocado, Tomato, and Onion Salad Fat Profile
SATURATED
1.65g
MONOUNSATURATED
7.35g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.