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Tomato onion salad Calories
Fresh, low-calorie, source of vitamin C and fiber
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Tomato onion salad (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 7.4 g of carbs, 1.4 g of protein, 0.4 g of fat and 1.9 g of fiber. Its 660 µg of Vitamin A covers 73% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Tomato onion salad?
Tomato onion salad is a simple combination of ripe tomatoes and sliced onion, served as a fresh side across many Mediterranean and Middle Eastern food traditions. Parsley, lemon, olive oil or sumac may be added, though the basic salad needs little more than good produce and seasoning.
Juicy, gently sweet tomato contrasts with the onion’s crisp bite and sharper flavour. It goes well with grilled meat or fish, beans, flatbread and other hearty dishes, and can also brighten a sandwich or mezze spread. Mostly vegetables, it is light in calories and provides fibre and vitamin C. For a lighter dressing, use lemon and herbs with just a small drizzle of olive oil.
Tomato onion salad Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
1.2g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 15% · Fat 8%
Tomato onion salad Vitamins & Minerals
Vitamins
Vitamin A
550µg · 61% DV
Vitamin C
16mg · 18% DV
Vitamin K
7µg · 6% DV
B5
0.25mg · 5% DV
Minerals
Potassium ⭐
260mg · 8% DV
Phosphorus
27mg · 4% DV
Magnesium
13mg · 3% DV
Calcium
21mg · 2% DV
How Nutritious Is Tomato 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.
Tomato onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato onion salad
To burn the 32 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.
Is Tomato 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 Tomato onion salad Contain Allergens?
No known major allergens
Which Diets Is Tomato 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
— Not suitable
Low FODMAP
— Not suitable
Tomato onion salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Tomato onion salad
How do you make tomato onion salad?
Tomato onion salad is made by tossing sliced ripe tomatoes with thinly sliced onion. Add olive oil, lemon juice, and salt shortly before serving so the tomatoes stay firm.
What dressing goes on tomato onion salad?
A simple olive oil and lemon dressing suits tomato onion salad best. Salt and black pepper are common additions; red wine vinegar can replace the lemon for a sharper flavor.
Which onion is best for tomato onion salad?
Red onion is a popular choice for tomato onion salad because its mild sweetness pairs well with ripe tomatoes. White or yellow onion also works; slice it thinly for a less dominant bite.
How do you keep tomato onion salad from getting watery?
To keep tomato onion salad from getting watery, use firm, ripe tomatoes, cut them into larger pieces, and add salt just before serving. Avoid leaving the dressed salad to sit.
Can you make tomato onion salad ahead of time?
You can slice the onion and tomatoes ahead, but store them separately and keep the dressing apart. Combine everything just before serving to preserve the salad’s texture and fresh flavor.
How long does tomato onion salad last in the fridge?
Tomato onion salad is best eaten fresh, but leftovers can be refrigerated in a covered container and used within a day. The tomatoes soften and release liquid as the salad sits.
What do you serve with tomato onion salad?
Tomato onion salad pairs well with grilled meat, fish, kebabs, or beans. Serve it alongside rice or crusty bread to make a simple, satisfying meal.
Should you peel tomatoes for tomato onion salad?
No, you usually do not need to peel tomatoes for tomato onion salad. The skin helps the wedges hold their shape; remove it only if you prefer a softer texture.
How do you make tomato onion salad less sharp?
To make tomato onion salad less sharp, soak the sliced onion in cold water for a few minutes, then drain and dry it well. A pinch of sugar can also soften its bite.
Can you add herbs to tomato onion salad?
Yes, fresh parsley or basil adds a fragrant note to tomato onion salad. Chop the herbs just before serving, and use them sparingly so they do not overpower the tomatoes and onion.
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Nutrition data compiled from USDA FoodData Central and scientific sources.