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Green Salad with Tomato Calories
Low calorie, source of fiber and vitamin C, refreshing
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Green Salad with Tomato (70 g) has 15 calories. That works out to 22 calories per 100 g. It contains 2.5 g of carbs, 0.8 g of protein, 0.2 g of fat and 1.1 g of fiber. Its 54.6 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Green Salad with Tomato?
Green Salad with Tomato is a simple combination of crisp lettuce leaves and ripe tomato wedges. It has no single point of origin; versions of this fresh everyday salad are common around the Mediterranean and on tables around the world.
The leaves are crunchy and mild, while tomato adds juiciness and a gentle tang. Serve it alongside a main dish or as a light lunch, dressed with olive oil and lemon or vinegar. It is mostly water, with some fibre and vitamin C, and contains 22 calories per 100 g. Add beans or chickpeas if you would like to make it more filling, or keep the dressing light for a refreshing side.
Green Salad with Tomato Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
3.6g
· 1% DV
Protein
1.1g
· 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 67% · Protein 20% · Fat 13%
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Green Salad with Tomato Vitamins & Minerals
Vitamins
Vitamin K
78µg · 65% DV
Vitamin A
370µg · 41% DV
Vitamin C
18mg · 20% DV
Folate
38µg · 10% DV
Minerals
Potassium ⭐
270mg · 8% DV
Phosphorus
28mg · 4% DV
Manganese
0mg · 0% DV
Copper
0mg · 0% DV
How Nutritious Is Green Salad with Tomato?
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.
Green Salad with Tomato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green Salad with Tomato
To burn the 22 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 Green Salad with Tomato 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 with Tomato Contain Allergens?
No known major allergens
Which Diets Is Green Salad with Tomato 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 with Tomato Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Compare Green Salad with Tomato
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Frequently Asked Questions About Green Salad with Tomato
How do you make green salad with tomato?
To make green salad with tomato, wash and thoroughly dry the lettuce, then tear or chop it and add sliced tomatoes. Toss with dressing just before serving so the leaves stay crisp and the tomatoes do not make the salad watery.
What dressing goes well with green salad with tomato?
A simple olive-oil and lemon dressing suits green salad with tomato, while vinegar works well for a sharper taste. Mix the dressing separately and add it shortly before serving; dressing the leaves too early can make them wilt.
Can you make green salad with tomato ahead of time?
Yes, you can prepare the components of green salad with tomato ahead of time. Keep the washed, dried leaves separate from the cut tomatoes and dressing, then combine them just before serving to preserve the salad’s crisp texture.
Why does green salad with tomato get watery?
Green salad with tomato gets watery when wet leaves, very ripe tomatoes, salt, or dressing sit together for too long. Dry the greens well, cut the tomatoes shortly before serving, and add salt and dressing at the last minute.
What lettuce is best for green salad with tomato?
Crisp lettuce varieties such as romaine or iceberg work well in green salad with tomato because they hold their texture. Softer leaf lettuce is also suitable, but it wilts faster once dressed, so serve it promptly.
How do you keep green salad with tomato crisp?
Keep green salad with tomato crisp by drying the lettuce thoroughly and storing it apart from the tomatoes and dressing until serving. A salad spinner or clean towel removes excess water; add the dressing only when you are ready to eat.
How long does green salad with tomato last in the fridge?
Green salad with tomato is best eaten fresh, especially after it has been dressed. Refrigerate leftovers in a covered container and aim to eat them by the next day; discard the salad if it develops an off smell or visible spoilage.
Should you remove tomato seeds for green salad with tomato?
No, you do not need to remove the seeds for green salad with tomato. If your tomatoes are especially juicy and you want a drier salad, scoop out some of the watery center before slicing and adding them.
What can you add to green salad with tomato?
Cucumber, red onion, fresh herbs, or olives are common additions to green salad with tomato. Add ingredients that suit the meal, but keep wet or strongly flavored additions in moderation so they do not overpower the lettuce and tomatoes.
What meals go well with green salad with tomato?
Green salad with tomato pairs well with grilled chicken, fish, burgers, or a hearty grain dish. Its fresh, lightly acidic flavor also balances rich or roasted foods; serve the dressing separately if the salad will sit on the table.
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Nutrition data compiled from USDA FoodData Central and scientific sources.