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Green onion, tomato and parsley salad with pomegranate molasses Calories
High in vitamin C, low calorie, fiber-rich refreshing salad
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green onion, tomato and parsley salad with pomegranate molasses (120 g) has 49 calories. That works out to 41 calories per 100 g. It contains 9.7 g of carbs, 2 g of protein, 0.5 g of fat and 2.5 g of fiber. Its 213.6 µg of Vitamin K covers 178% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Green onion, tomato and parsley salad with pomegranate molasses Nutrition Facts
Selected: 1 serving (medium) · 120 g
49
KCAL / 120G
Carbs
9.7g
· 4% DV
Protein
2g
· 4% DV
Fat
0.5g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 16% · Fat 8%
Green onion, tomato and parsley salad with pomegranate molasses nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 2.5 g | 9% |
| Protein | 2 g | 4% |
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 Serving of Green onion, tomato and parsley salad with pomegranate molasses?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 49 kcal |
| 1 tablespoon (whole) | 15 g | 6 kcal |
| 1 cup (chopped) | 70 g | 29 kcal |
| 1 serving (small) | 80 g | 33 kcal |
| 100 g | 100 g | 41 kcal |
| 2 cup (chopped) | 140 g | 57 kcal |
| 1 serving (large) | 180 g | 74 kcal |
| 1 piece (whole) | 240 g | 98 kcal |
Calculated from 41 calories per 100 g.
Frequently Asked Questions About Green onion, tomato and parsley salad with pomegranate molasses
How do you make green onion, tomato and parsley salad with pomegranate molasses?
Make green onion, tomato and parsley salad with pomegranate molasses by chopping the vegetables and herbs, then tossing them with the dressing. Stir pomegranate molasses with olive oil and salt, add it gradually, and mix just before serving so the tomatoes stay fresh.
What goes in green onion, tomato and parsley salad with pomegranate molasses?
The main ingredients are green onions, tomatoes, parsley and pomegranate molasses. Many versions also use olive oil, salt and lemon juice; sumac or chilli flakes are optional. Add lemon cautiously, since the molasses already gives the salad a tart flavour.
What do you serve with green onion, tomato and parsley salad with pomegranate molasses?
Serve green onion, tomato and parsley salad with pomegranate molasses alongside grilled meat, chicken, kebabs or lentil dishes. Its bright, tangy taste complements rich or savoury mains, and it also works as a fresh topping for flatbread or wraps.
Can you make green onion, tomato and parsley salad with pomegranate molasses ahead of time?
You can chop the parsley and green onions ahead, but add the tomatoes and dressing shortly before serving. Tomatoes release liquid as they sit, and the herbs soften once dressed. Keeping the components separate helps the salad retain its fresh texture.
How long does green onion, tomato and parsley salad with pomegranate molasses last in the fridge?
Green onion, tomato and parsley salad with pomegranate molasses is best eaten the day it is made. Store leftovers covered in the refrigerator; the tomatoes will soften and release juice over time. Discard it if it smells off or has been left out for hours.
Can you use pomegranate syrup instead of pomegranate molasses in this salad?
Yes, pomegranate syrup can work, but it may be sweeter and less tart than pomegranate molasses. Add a small amount first, taste the dressing, and adjust with lemon juice if needed. Avoid adding the full amount at once, especially if the syrup is sweetened.
Can you use red onion in green onion, tomato and parsley salad with pomegranate molasses?
Yes, finely sliced red onion can replace green onion in green onion, tomato and parsley salad with pomegranate molasses. Its flavour is sharper, so soak the slices briefly in cold water and drain them well if you want a milder bite.
Is green onion, tomato and parsley salad with pomegranate molasses spicy?
No, the basic salad is not spicy; green onions provide a mild sharpness, while pomegranate molasses adds tartness. Add chilli flakes or a chopped hot pepper if you want heat, or leave them out for a family-friendly version.
Can you put cucumber in green onion, tomato and parsley salad with pomegranate molasses?
Yes, chopped cucumber makes green onion, tomato and parsley salad with pomegranate molasses crunchier and more refreshing. Use a firm cucumber and add it shortly before serving so it does not release too much water into the dressing.
Can green onion, tomato and parsley salad with pomegranate molasses be frozen?
No, freezing is not recommended for green onion, tomato and parsley salad with pomegranate molasses. Tomatoes become watery and soft after thawing, and parsley loses its fresh texture. Make only what you plan to eat soon, or refrigerate leftovers briefly instead.
Green onion, tomato and parsley salad with pomegranate molasses Vitamins & Minerals
Vitamins
Vitamin K
213.6µg · 178% DV
Vitamin C
28.8mg · 32% DV
Folate
64.8µg · 16% DV
Vitamin A
141.6µg · 16% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
344mg · 10% DV
Manganese
0.22mg · 10% DV
Iron
1.56mg · 9% DV
Sodium
22mg · 1% DV
Green onion, tomato and parsley salad with pomegranate molasses Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green onion, tomato and parsley salad with pomegranate molasses
To burn the 49 calories in 1 serving (medium) (120 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 Green onion, tomato and parsley salad with pomegranate molasses?
Green onion, tomato and parsley salad with pomegranate molasses is a fresh, finely chopped salad of crisp green onions, juicy tomatoes and leafy parsley, finished with the sweet-tart tang of pomegranate molasses. It is at home on Turkish tables, where simple seasonal vegetables and sharp, fruity dressings often accompany a meal.
The texture is juicy with a little crunch, and the molasses gives the herbs and vegetables a bright, pleasantly tart edge. Serve it alongside grilled meats, kebabs or beans, or spoon it up with flatbread as part of a mezze spread. It is light in calories and provides fibre and vitamin C. For an even lighter dressing, use the molasses generously for flavour and go easy on added oil.
How Nutritious Is Green onion, tomato and parsley salad with pomegranate molasses?
Nutrient density
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.
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 Green onion, tomato and parsley salad with pomegranate molasses 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 Green onion, tomato and parsley salad with pomegranate molasses Contain Allergens?
No known major allergens
Which Diets Is Green onion, tomato and parsley salad with pomegranate molasses 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
Green onion, tomato and parsley salad with pomegranate molasses Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.