Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Green Salad (Tomato & Mozzarella) Calories
Fresh greens, tomato and mozzarella for a light, nutritious salad
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green Salad (Tomato & Mozzarella) (120 g) has 104 calories. That works out to 87 calories per 100 g. It contains 4.9 g of carbs, 5 g of protein, 6.8 g of fat and 1.7 g of fiber. Its 96 µg of Vitamin K covers 80% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Green Salad (Tomato & Mozzarella) Nutrition Facts
Selected: 1 serving (medium) · 120 g
104
KCAL / 120G
Carbs
4.9g
· 2% DV
Protein
5g
· 10% DV
Fat
6.8g
· 9% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 20% · Fat 61%
Green Salad (Tomato & Mozzarella) nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0 g | |
| Sodium | 204 mg | 9% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 5 g | 10% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Green Salad (Tomato & Mozzarella)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 104 kcal |
| 1 piece (small) | 60 g | 52 kcal |
| 1 serving (small) | 80 g | 70 kcal |
| 100 g | 100 g | 87 kcal |
| 1 piece (large) | 150 g | 131 kcal |
| 1 serving (large) | 180 g | 157 kcal |
| 1 bottle (large) | 250 g | 218 kcal |
| 1 bottle (jumbo) | 330 g | 287 kcal |
Calculated from 87 calories per 100 g.
Frequently Asked Questions About Green Salad (Tomato & Mozzarella)
How do you make green salad with tomato and mozzarella?
To make green salad with tomato and mozzarella, wash and thoroughly dry the greens, then add sliced tomatoes and mozzarella. Dress just before serving with olive oil, lemon juice or balsamic vinegar, and a little salt and pepper.
Is green salad with tomato and mozzarella the same as Caprese salad?
No. Green salad with tomato and mozzarella includes leafy greens, while a traditional Caprese salad is built around tomato, mozzarella and basil, usually without lettuce. Adding greens makes this salad more substantial and changes its texture.
What dressing goes best with green salad with tomato and mozzarella?
A simple olive-oil-and-balsamic dressing suits green salad with tomato and mozzarella, as does olive oil with lemon. Use a light hand: a strongly flavored or creamy dressing can overpower the fresh tomato and mild cheese.
Can you make green salad with tomato and mozzarella ahead of time?
You can prep green salad with tomato and mozzarella ingredients ahead, but store the greens, tomatoes and cheese separately. Add the dressing and salt just before serving so the leaves stay crisp and the tomatoes do not make the salad watery.
How do you keep green salad with tomato and mozzarella from getting soggy?
For crisp green salad with tomato and mozzarella, dry the leaves well after washing and keep the dressing separate until serving. Choose firm, ripe tomatoes, and drain fresh mozzarella if it releases excess liquid.
What mozzarella works best in green salad with tomato and mozzarella?
Fresh mozzarella works well in green salad with tomato and mozzarella because its mild flavor complements ripe tomatoes and leafy greens. Drain it before adding; small mozzarella balls are convenient, while a larger ball can be torn into pieces.
What can you serve with green salad with tomato and mozzarella?
Green salad with tomato and mozzarella pairs well with grilled chicken, fish, or crusty bread. For a vegetarian meal, serve it with lentils, chickpeas, or soup; the salad also works as a fresh side for pasta.
How long does green salad with tomato and mozzarella last in the fridge?
Dressed green salad with tomato and mozzarella is best eaten the day it is made, since the tomatoes release liquid and the leaves wilt. If stored undressed in a sealed container, keep it chilled and use it by the next day.
Can you use burrata in green salad with tomato and mozzarella?
Yes, burrata can replace mozzarella in green salad with tomato and mozzarella, though it is creamier and more delicate. Tear it over the salad right before serving, and keep the dressing light so the cheese remains the focus.
Can green salad with tomato and mozzarella be a complete lunch?
Green salad with tomato and mozzarella can make a light lunch, but adding a filling ingredient makes it more sustaining. Try chickpeas, white beans, grilled chicken, or a slice of whole-grain bread alongside it.
Green Salad (Tomato & Mozzarella) Vitamins & Minerals
Vitamins
Vitamin K
96µg · 80% DV
Vitamin A
216µg · 24% DV
Vitamin C
19.2mg · 21% DV
Folate
66µg · 17% DV
Minerals
Phosphorus
108mg · 15% DV
Calcium
144mg · 14% DV
Potassium ⭐
312mg · 9% DV
Sodium
204mg · 9% DV
Green Salad (Tomato & Mozzarella) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Salad (Tomato & Mozzarella)
To burn the 104 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 Salad (Tomato & Mozzarella)?
Green salad with tomato and mozzarella brings crisp leafy greens together with juicy tomato and soft, mild mozzarella. It has an Italian-inspired feel, though versions of this simple combination are easy to find well beyond Italy. A drizzle of olive oil with lemon or vinegar lets the fresh ingredients stand out without masking the cheese.
Serve it as a side with a cooked meal, or make it a light lunch with bread. The tomatoes add juiciness and a little sweetness, while mozzarella gives the salad a creamy texture and some protein; the greens contribute freshness and fibre. For a lighter plate, keep the dressing modest, or add extra greens and tomato rather than more cheese.
How Nutritious Is Green Salad (Tomato & Mozzarella)?
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 Salad (Tomato & Mozzarella) 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 Salad (Tomato & Mozzarella) Contain Allergens?
Contains these allergens:
Which Diets Is Green Salad (Tomato & Mozzarella) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Green Salad (Tomato & Mozzarella) Fat Profile
SATURATED
3.24g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
Compare Green Salad (Tomato & Mozzarella)
Foods Similar to Green Salad (Tomato & Mozzarella)
Have another question about Green Salad (Tomato & Mozzarella)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.