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Source of vitamin C and antioxidants
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Tomato Ezme Salad has 74 calories. It contains 5.8 g of carbs, 1.4 g of protein, 5.1 g of fat and 1.8 g of fiber. Its 24.5 mg of Vitamin C covers 27% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 100 g
74
KCAL / 100G
Carbs
5.8g
· 2% DV
Protein
1.4g
· 3% DV
Fat
5.1g
· 7% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 7% · Fat 62%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 310 mg | 13% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1.8 g | 6% |
| Protein | 1.4 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) | 100 g | 74 kcal |
| 2 tablespoon (small) | 30 g | 22 kcal |
| 4 tablespoon (medium) | 60 g | 44 kcal |
| 100 g | 100 g | 74 kcal |
| ½ cup (medium) | 100 g | 74 kcal |
| 1 serving (large) | 180 g | 133 kcal |
| 1 cup (large) | 200 g | 148 kcal |
| 1 serving (extra large) | 250 g | 185 kcal |
Calculated from 74 calories per 100 g.
Tomato Ezme Salad is a Turkish meze made from finely chopped tomatoes mixed with ingredients such as peppers, onion and herbs. It is usually served cold, and recipes may add olive oil, lemon juice or pomegranate molasses.
Tomato Ezme Salad typically includes ripe tomatoes, peppers, onion and herbs, with seasoning and a dressing such as olive oil and lemon juice. Recipes vary, so some versions also use pomegranate molasses or hot pepper.
No, Tomato Ezme Salad is a Turkish meze, while salsa refers to a range of sauces and chopped condiments from different cuisines. They can share tomatoes and peppers, but ezme is commonly served as part of a Turkish meal.
Tomato Ezme Salad is usually chopped to give it a fresh, chunky texture rather than the smooth consistency of a purée. A knife also makes it easier to control how finely the vegetables are cut; blending can release extra liquid.
No, Tomato Ezme Salad is not always spicy. Some recipes use hot peppers, while others are mild or rely on sweet peppers; when ordering or making it, adjust the pepper to suit your preference.
Tomato Ezme Salad is often served with kebabs, grilled meat, flatbread and other Turkish meze. Its bright, tangy flavour also works alongside rice dishes or in a wrap, where it adds moisture and freshness.
Fresh tomatoes are usually best for Tomato Ezme Salad because they give it a crisp, fresh texture. Canned tomatoes tend to be softer and wetter, so drain them well if you use them and expect a less chunky result.
To keep Tomato Ezme Salad from getting watery, drain excess juice from the chopped tomatoes and add salt shortly before serving. Cutting the vegetables by hand and mixing in the dressing at the last minute also helps preserve its texture.
Tomato Ezme Salad keeps for about one to two days in a covered container in the refrigerator. It may release liquid and soften as it sits, so stir it before serving and discard it if its smell or appearance changes.
Yes, you can chop the ingredients for Tomato Ezme Salad ahead of time and refrigerate them. For the freshest texture, keep the dressing and salt separate until just before serving, since they draw moisture from the tomatoes.
Vitamins
Vitamin C
24.5mg · 27% DV
Vitamin K
18.2µg · 15% DV
Vitamin E
1.35mg · 9% DV
B6
0.11mg · 6% DV
Minerals
Sodium
310mg · 13% DV
Copper
0.08mg · 9% DV
Potassium ⭐
245mg · 7% DV
Manganese
0.14mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 74 calories in 100 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 Ezme Salad is a Turkish-style chopped salad, made by finely dicing and lightly crushing tomatoes with ingredients such as peppers, onion and parsley. Lemon juice or pomegranate molasses, olive oil and spices are common additions, though recipes vary from kitchen to kitchen.
It is juicy and finely textured, with a bright, tangy taste and a little warmth from the peppers. In Turkey it is often served as a meze or alongside kebabs and other grilled foods, and it also makes a lively topping for bread. Mostly vegetable-based, it contributes fibre, vitamin C and antioxidants. For a lighter version, use the oil sparingly; it pairs well with grilled vegetables or beans, too.
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
0.72g
MONOUNSATURATED
3.38g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.