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Green salad with tomato and olive oil Calories
Low-calorie, fiber-rich salad with heart-healthy olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green salad with tomato and olive oil (150 g) has 87 calories. That works out to 58 calories per 100 g. It contains 5.7 g of carbs, 1.7 g of protein, 6.9 g of fat and 2.4 g of fiber. Its 117 µg of Vitamin K covers 98% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green salad with tomato and olive oil Nutrition Facts
Selected: 1 serving (medium) · 150 g
87
KCAL / 150G
Carbs
5.7g
· 2% DV
Protein
1.7g
· 3% DV
Fat
6.9g
· 9% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 7% · Fat 68%
Green salad with tomato and olive oil nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 1.01 g | 5% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 5.7 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 1.7 g | 3% |
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 salad with tomato and olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 87 kcal |
| 1 tablespoon (whole) | 12 g | 7 kcal |
| 1 cup (shredded) | 55 g | 32 kcal |
| 1 cup (chopped) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| ½ piece (half) | 150 g | 87 kcal |
| 1 serving (large) | 220 g | 128 kcal |
| 1 piece (whole) | 300 g | 174 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Green salad with tomato and olive oil
How do you make green salad with tomato and olive oil?
To make green salad with tomato and olive oil, combine washed, thoroughly dried leafy greens with chopped tomato. Dress it with olive oil, lemon juice or vinegar, and salt just before serving so the leaves stay crisp.
What goes in green salad with tomato and olive oil?
Green salad with tomato and olive oil starts with leafy greens, ripe tomato, and olive oil. Cucumber, red onion, fresh herbs, or a squeeze of lemon are common additions; keep the greens in larger pieces for a fresher texture.
Can you make green salad with tomato and olive oil ahead of time?
Yes, you can prep green salad with tomato and olive oil ahead, but store the greens, chopped tomato, and dressing separately. Dry the leaves well and refrigerate them in a covered container, then combine everything shortly before serving.
Why does green salad with tomato and olive oil get watery?
Green salad with tomato and olive oil gets watery because cut tomatoes release juice, especially after salt is added or the salad sits. Chop the tomato and season the salad just before serving to keep the greens from becoming limp.
How do you keep green salad with tomato and olive oil crisp?
Keep green salad with tomato and olive oil crisp by drying the greens completely after washing and adding the dressing only at serving time. If the leaves are damp or sit in lemon juice, vinegar, or oil, they soften faster.
How long does green salad with tomato and olive oil last in the fridge?
Green salad with tomato and olive oil is best eaten right after dressing; leftovers tend to wilt as the tomato releases liquid. Refrigerate leftovers in a covered container and eat them by the next day, rather than leaving the salad at room temperature.
What dressing works best for green salad with tomato and olive oil?
A simple lemon-and-olive-oil dressing works especially well with green salad with tomato and olive oil, while vinegar gives it a sharper flavor. Add a little at a time and toss immediately before serving so the tomato and greens remain distinct.
What can you serve with green salad with tomato and olive oil?
Green salad with tomato and olive oil pairs well with grilled fish, chicken, meat, or beans. It also works alongside soup or bread for a lighter meal; add a substantial protein if you want the salad to serve as the main dish.
Is green salad with tomato and olive oil good for weight loss?
Green salad with tomato and olive oil can add volume and fiber to a meal, which may help you feel satisfied. Olive oil is concentrated in energy, so pouring it freely can change the meal substantially; the salad itself does not cause weight loss.
Can you eat green salad with tomato and olive oil every day?
Yes, green salad with tomato and olive oil can be part of everyday meals. Vary the leafy greens and other vegetables for variety, and pair the salad with a source of protein when it is meant to make up the main part of a meal.
Green salad with tomato and olive oil Vitamins & Minerals
Vitamins
Vitamin K
117µg · 98% DV
Vitamin A
177µg · 20% DV
Vitamin E
2.85mg · 19% DV
Vitamin C
15.75mg · 18% DV
Minerals
Manganese
0.3mg · 13% DV
Potassium ⭐
357mg · 11% DV
Copper
0.09mg · 10% DV
Iron
1.35mg · 8% DV
Sodium
27mg · 1% DV
Green salad with tomato and olive oil 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 and olive oil
To burn the 87 calories in 1 serving (medium) (150 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 with tomato and olive oil?
Green salad with tomato and olive oil brings crisp leafy greens together with juicy tomato and a simple olive-oil dressing. It is a familiar Mediterranean-style side, with variations that may include cucumber, lemon juice or fresh herbs depending on the season and household.
It is commonly served alongside lunch or dinner, both in Mediterranean homes and as an easy everyday salad elsewhere. The leaves add freshness, the tomato brings a gentle sweetness, and olive oil gives the dressing a smooth, fruity finish. Mostly vegetables, it is light while the oil supplies most of its fat; a 100 g portion has 58 calories. Serve it with grilled fish, beans or bread, or use a measured pour of oil for a lighter dressing.
How Nutritious Is Green salad with tomato and olive oil?
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 with tomato and olive oil 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 with tomato and olive oil Contain Allergens?
No known major allergens
Which Diets Is Green salad with tomato and olive oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Green salad with tomato and olive oil Fat Profile
SATURATED
1.01g
MONOUNSATURATED
4.65g
POLYUNSATURATED
0.71g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.