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Caprese Salad Calories
Fresh mozzarella, tomatoes, basil, olive oil
CALORIES
GI
POTASSIUM
FIBER
Caprese Salad Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
4.2g
· 14%
Protein
6.2g
· 20%
Fat
9.2g
· 66%
Fiber
1.1g
Caprese Salad Vitamins & Minerals
Vitamins
B2
0.19mg · 15% DV
B12
0.35µg · 15% DV
Vitamin A
120µg · 13% DV
Vitamin C
10mg · 11% DV
Minerals
Phosphorus
110mg · 16% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Caprese Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Caprese 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 Caprese Salad Contain Allergens?
Contains these allergens:
Which Diets Is Caprese Salad Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Caprese Salad Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.1g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Foods Similar to Caprese Salad
Caprese Salad — Frequently Asked Questions
Is Caprese salad best made ahead or assembled just before serving?
It’s best assembled shortly before serving. Tomatoes release water once salted, and fresh mozzarella can lose its ideal texture if it sits too long.
How long does Caprese salad keep in the fridge?
It’s best eaten fresh, but it can be kept briefly in a sealed container in the refrigerator. The basil may darken and the tomatoes can become watery by the next day.
Can you freeze Caprese salad?
Freezing is not recommended. Tomatoes turn mushy after thawing, and mozzarella can become rubbery.
What pairs well with Caprese salad?
It works well with grilled chicken, fish, steak, or a light pasta dish. Adding crusty bread can turn it into a more filling meal.
Is Caprese salad better before or after a workout?
It can fit either, depending on portion size and what else you eat with it. Before training, a large or oil-heavy serving may feel too rich for some people; after training, its protein can contribute to recovery as part of a balanced meal.
Can Caprese salad fit a weight-loss diet?
Yes, if portions are kept reasonable. The olive oil and mozzarella are nutritious, but they also make the salad more energy-dense when used generously.
Why does Caprese salad sometimes get watery, and how can I prevent it?
Usually because the tomatoes are very ripe or have been salted too early. Slice the tomatoes just before serving, drain excess moisture if needed, and add salt at the end.
What kind of mozzarella is best for Caprese salad?
Fresh mozzarella is the classic choice because its mild, milky flavor balances the tomatoes well. Buffalo mozzarella is a richer option, but it should be drained well because it holds more moisture.
Is Caprese salad automatically a light meal?
Not always. It can be light, but the final meal depends on how much cheese, oil, and bread are served with it.
Who should be cautious with Caprese salad?
People with a dairy allergy should avoid it, and some people with lactose intolerance may need to be careful with mozzarella. Those limiting sodium may also want to watch the cheese and added salt.
Have another question about Caprese Salad?
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Nutrition data compiled from USDA FoodData Central and scientific sources.