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Low-calorie, rich in vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tomato pepper salad (150 g) has 41 calories. That works out to 27 calories per 100 g. It contains 8.7 g of carbs, 1.5 g of protein, 0.3 g of fat and 2.6 g of fiber. Its 78 mg of Vitamin C covers 87% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
41
KCAL / 150G
Carbs
8.7g
· 3% DV
Protein
1.5g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 14% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 8.7 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 1.5 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 41 kcal |
| 1 piece (half) | 90 g | 24 kcal |
| 100 g | 100 g | 27 kcal |
| 1 serving (small) | 100 g | 27 kcal |
| 1 cup (chopped) | 120 g | 32 kcal |
| 1 piece (whole) | 180 g | 49 kcal |
| 2 cup (chopped) | 240 g | 65 kcal |
| 1 serving (large) | 250 g | 68 kcal |
Calculated from 27 calories per 100 g.
To make tomato pepper salad, chop ripe tomatoes and fresh peppers, then toss them with olive oil, lemon juice, and salt. Add the dressing shortly before serving so the tomatoes stay firm and the salad does not become watery.
Mild green peppers are a classic choice for tomato pepper salad, while bell peppers make it sweeter and crunchier. Use a hot pepper if you want heat, and remove its seeds for a gentler kick.
Olive oil and lemon juice make a simple, bright dressing for tomato pepper salad. Red wine vinegar is another good option if you prefer a sharper taste; add the salt just before serving to limit moisture from the tomatoes.
Use firm tomatoes, cut them into larger pieces, and dress tomato pepper salad just before serving. If your tomatoes are especially juicy, remove some of the seeds and watery pulp before chopping them.
Yes, you can chop the tomatoes and peppers for tomato pepper salad a few hours ahead and refrigerate them in a covered container. Keep the salt and dressing separate until serving, since they draw liquid from the tomatoes.
Tomato pepper salad is best eaten the day it is made, but leftovers can be refrigerated in a covered container and used by the next day. The tomatoes soften and release liquid as they sit, so the texture will change.
Tomato pepper salad pairs well with grilled meats, kebabs, beans, and rice, and it can also be served with crusty bread. Its fresh, tangy flavor balances rich mains, so serve it alongside rather than dressing it heavily.
Yes, roasted peppers work well in tomato pepper salad and give it a sweeter, smoky flavor. Let them cool and drain off excess liquid before mixing them with fresh tomatoes, so they do not make the salad soggy.
Choose ripe but firm tomatoes for tomato pepper salad; they taste sweet while holding their shape when cut. Very soft tomatoes can turn the salad watery, while small cherry tomatoes are convenient when you want bite-sized pieces.
Yes, crumbled feta can be added to tomato pepper salad for a salty, creamy contrast to the fresh vegetables. Taste before adding extra salt, and add the cheese close to serving so it keeps its texture.
Vitamins
Vitamin C
78mg · 87% DV
Vitamin K
12µg · 10% DV
B6
0.15mg · 9% DV
Biotin
2.25µg · 8% DV
Minerals
Potassium ⭐
345mg · 10% DV
Copper
0.08mg · 9% DV
Manganese
0.14mg · 6% DV
Phosphorus
39mg · 6% DV
Sodium
7.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 41 calories in 1 serving (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.
Tomato pepper salad is a simple, Turkish home-style salad made with ripe tomatoes and fresh peppers. Depending on the household and season, it may also include onion or parsley, with olive oil and lemon juice or vinegar for dressing. The vegetables are often cut into rough pieces rather than finely chopped.
Juicy, tangy tomatoes balance the crisp bite of the peppers. In Turkey, the salad is commonly served alongside grilled dishes, beans and other everyday meals; it also makes a refreshing summer side. It is low in calories and rich in vitamin C. Use a modest drizzle of oil for a lighter bowl, or serve it with bread to soak up the juices.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.