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Greens, Carrot and Tomato Calories
Vitamin- and fiber-rich, low-calorie mixed vegetables
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Greens, Carrot and Tomato (90 g) has 29 calories. That works out to 32 calories per 100 g. It contains 5.4 g of carbs, 1.1 g of protein, 0.3 g of fat and 2.1 g of fiber. Its 162 µg of Vitamin K covers 135% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Greens, Carrot and Tomato Nutrition Facts
Selected: 1 cup (medium) · 90 g
29
KCAL / 90G
Carbs
5.4g
· 2% DV
Protein
1.1g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 15% · Fat 10%
Greens, Carrot and Tomato nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 34 mg | 1% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 2.1 g | 8% |
| Protein | 1.1 g | 2% |
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 Cup of Greens, Carrot and Tomato?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 29 kcal |
| ½ cup (small) | 45 g | 14 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (large) | 120 g | 38 kcal |
| 1 piece (whole) | 150 g | 48 kcal |
| 2 cup (large) | 180 g | 58 kcal |
| 1 bottle (large) | 250 g | 80 kcal |
| 1 bottle (jumbo) | 330 g | 106 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Greens, Carrot and Tomato
How do you make a salad with greens, carrots and tomatoes?
Wash and thoroughly dry the greens, then chop the tomatoes and grate or thinly slice the carrots. Toss everything with olive oil and lemon juice just before serving so the leaves stay crisp.
Which greens go well with carrots and tomatoes?
Lettuce, spinach, arugula and parsley all work with carrots and tomatoes. Choose tender greens for a mild salad or add a little peppery arugula for more bite; avoid using leaves that are already wilted.
Can you prepare greens, carrots and tomatoes ahead of time?
Yes, but keep the components separate until serving. Store dry greens in a covered container in the refrigerator, and cut the tomatoes and grate the carrots shortly before eating to reduce sogginess.
Should you peel the carrots for a greens, carrot and tomato salad?
Peeling carrots is optional. Scrub them well under running water, then grate or slice them; peeling is useful if the skin is damaged or you prefer a smoother texture, but it is not needed for the salad.
What dressing works best with greens, carrots and tomatoes?
A simple olive-oil and lemon dressing complements the sweet carrot and juicy tomato without overpowering the greens. Mix the dressing separately and add it right before serving, rather than leaving the salad dressed in the refrigerator.
Can you eat greens, carrots and tomatoes together?
Yes, these vegetables can be eaten together raw in a salad. There is no need to separate them for digestion; wash each ingredient well and cut it into pieces that are comfortable for you to eat.
How do you keep a greens, carrot and tomato salad from getting soggy?
Dry the greens completely, add dressing only at the table, and avoid salting the tomatoes in advance. If packing the salad for lunch, carry the dressing separately and add it just before eating.
Can you cook greens, carrots and tomatoes together?
Yes, but they are more commonly served raw as a salad. If you cook them, add the tomatoes near the end and use sturdy greens, since delicate leaves soften quickly and release moisture.
Do you need to remove tomato seeds for a greens, carrot and tomato salad?
No, the seeds are edible and can stay in the salad. If you want a less watery result, remove the seedy pulp before chopping the tomatoes, especially when preparing the salad in advance.
Are greens, carrots and tomatoes a good side for grilled food?
Yes, their fresh, crisp texture makes them a good accompaniment to grilled fish, meat or vegetables. A lemon-based dressing keeps the salad bright alongside smoky or rich main dishes.
Greens, Carrot and Tomato Vitamins & Minerals
Vitamins
Vitamin K
162µg · 135% DV
Vitamin A
378µg · 42% DV
Vitamin C
18.9mg · 21% DV
Folate
40.5µg · 10% DV
Minerals
Potassium ⭐
288mg · 8% DV
Copper
0.05mg · 6% DV
Manganese
0.12mg · 5% DV
Calcium
50mg · 5% DV
Sodium
34mg · 1% DV
Greens, Carrot and Tomato Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Greens, Carrot and Tomato
To burn the 29 calories in 1 cup (medium) (90 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 Greens, Carrot and Tomato?
Greens, Carrot and Tomato is a simple salad combination of leafy greens, grated or thinly sliced carrot, and juicy tomato. The vegetables are usually served raw, making it easy to put together with whatever greens are in season or on hand.
It works as a fresh side with lunch or dinner, or as the base of a light meal. A squeeze of lemon and a little olive oil bring out its crisp, sweet-and-tangy flavours without weighing it down. This mix is low in calories and provides fibre and vitamins; it has 32 calories per 100 g. Add beans, grains or a protein of your choice to make it more filling, and keep the dressing modest if you want the vegetables to stay the focus.
How Nutritious Is Greens, Carrot and Tomato?
Nutrient density
Very 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 Greens, Carrot and 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 Greens, Carrot and Tomato Contain Allergens?
No known major allergens
Which Diets Is Greens, Carrot and 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
Greens, Carrot and Tomato Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.