1 cup (medium) of Green Salad (Tomato, Cucumber, Parsley) (80 g) has 18 calories. That works out to 23 calories per 100 g. It contains 3.2 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.2 g of fiber. Its 96 µg of Vitamin K covers 80% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Green Salad (Tomato, Cucumber, Parsley)?

Green salad (tomato, cucumber, parsley) is a simple combination of fresh vegetables, usually chopped and served raw. In Turkey, it is a familiar homemade side, with the cut and proportions varying from one kitchen to another.

Juicy tomato, cool cucumber and herbaceous parsley make it crisp and refreshing. Serve it alongside grilled meat or fish, beans, rice dishes or a broader mezze spread; it also works as a light lunch with bread and cheese. A squeeze of lemon and a little olive oil are all it needs, and you can keep it lighter by using the oil sparingly. It is low in calories and provides fibre, while adding fresh vegetables to the meal with very little preparation.

Green Salad (Tomato, Cucumber, Parsley) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

1.1g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

1.5g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 69% · Protein 19% · Fat 12%

Green Salad (Tomato, Cucumber, Parsley) Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

350µg · 39% DV

Vitamin C

18mg · 20% DV

Folate

35µg · 9% DV

Minerals

Potassium ⭐

260mg · 8% DV

Iron

1mg · 6% DV

Calcium

35mg · 4% DV

Phosphorus

28mg · 4% DV

How Nutritious Is Green Salad (Tomato, Cucumber, Parsley)?

Nutrient density

High

70/ 100

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

47/ 100

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.

Green Salad (Tomato, Cucumber, Parsley) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Green Salad (Tomato, Cucumber, Parsley)

To burn the 23 calories in 100 g:

🚶

6min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Green Salad (Tomato, Cucumber, Parsley) Processed?

NOVA 1

Unprocessed

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 Salad (Tomato, Cucumber, Parsley) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Green Salad (Tomato, Cucumber, Parsley) 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 Salad (Tomato, Cucumber, Parsley) Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.05g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 1.5:1

Below the ideal 4:1 — a good omega balance.

Compare Green Salad (Tomato, Cucumber, Parsley)

🥗vs🍅

Green Salad (Tomato, Cucumber, Parsley) vs Tomato5 kcal more per 100 g

→🥗vs🥗

Green Salad (Tomato, Cucumber, Parsley) vs Mixed Green Salad5 kcal more per 100 g

→🥗vs🫑

Green Salad (Tomato, Cucumber, Parsley) vs Red Pepper8 kcal fewer per 100 g

→🥗vs🥄

Green Salad (Tomato, Cucumber, Parsley) vs Boiled Beetroot21 kcal fewer per 100 g

→

Foods Similar to Green Salad (Tomato, Cucumber, Parsley)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Green Salad (Tomato, Cucumber, Parsley)

How do you make green salad with tomato, cucumber and parsley?

Chop the tomato and cucumber, then toss them with finely chopped parsley. Add olive oil, lemon juice and salt just before serving so the vegetables stay crisp and the salad does not turn watery.

What dressing goes best with green salad with tomato, cucumber and parsley?

A simple lemon-and-olive-oil dressing suits this salad best. Mix it with a little salt and black pepper, then toss it through the vegetables just before serving to keep them from releasing too much liquid.

Why does green salad with tomato, cucumber and parsley get watery?

Tomatoes and cucumbers release liquid after they are cut, and salt draws out more moisture. Keep the salad crisp by adding salt and dressing only shortly before you serve it.

Can you make green salad with tomato, cucumber and parsley ahead of time?

Yes, you can wash and chop the ingredients ahead, but store them undressed in a covered container in the refrigerator. Add the salt, lemon and oil shortly before serving for the freshest texture.

How should you store leftover green salad with tomato, cucumber and parsley?

Keep leftovers covered in the refrigerator and eat them promptly. The tomato and cucumber soften and release liquid as they sit, so dressed salad loses its fresh texture faster than the separate ingredients.

Should you peel the cucumber for green salad with tomato, cucumber and parsley?

No, peeling is optional; wash the cucumber well and leave the skin on if you like its texture. Peel it if the skin tastes bitter or you prefer a softer, more delicate salad.

Can you use parsley stems in green salad with tomato, cucumber and parsley?

Yes, tender parsley stems are edible and can be finely chopped into the salad. Remove thicker, woody stems, which are tougher and have a stronger flavor than the leaves.

What can you serve with green salad with tomato, cucumber and parsley?

Serve it alongside grilled fish, chicken, meat, or beans, or use it to add freshness to a sandwich or wrap. Its bright, juicy ingredients pair especially well with rich or savory main dishes.

Can you add onion to green salad with tomato, cucumber and parsley?

Yes, thinly sliced red or white onion is a common addition and gives the salad a sharper bite. If raw onion tastes too strong, rinse the slices briefly under cold water before mixing them in.

Is green salad with tomato, cucumber and parsley healthy to eat every day?

Yes, it is an easy way to include fresh vegetables in daily meals. For a more filling meal, serve it with a protein-rich food such as beans, eggs, fish or chicken rather than relying on the salad alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026