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Vitamin C-rich, low-calorie and refreshing
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Lemon tomato cucumber onion salad (180 g) has 45 calories. That works out to 25 calories per 100 g. It contains 9.7 g of carbs, 2 g of protein, 0.4 g of fat and 2.5 g of fiber. Its 36.9 mg of Vitamin C covers 41% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
45
KCAL / 180G
Carbs
9.7g
· 4% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 16% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 9.7 g | 4% |
| Fiber | 2.5 g | 9% |
| Protein | 2 g | 4% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 45 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (small) | 100 g | 25 kcal |
| 1 cup (chopped) | 140 g | 35 kcal |
| 1 bottle (large) | 250 g | 63 kcal |
| 2 cup (chopped) | 280 g | 70 kcal |
| 1 serving (extra large) | 350 g | 88 kcal |
Calculated from 25 calories per 100 g.
To make lemon tomato cucumber onion salad, chop ripe tomatoes and cucumber, then add thinly sliced onion. Toss with lemon juice, olive oil, and salt just before serving so the vegetables stay crisp rather than releasing too much liquid.
Lemon tomato cucumber onion salad goes well with grilled chicken, fish, kebabs, or beans. It also works as a fresh side for a rice or grain bowl, where its lemony juices can dress the other ingredients.
Yes, you can replace the lemon juice with red-wine vinegar, though the salad will taste sharper and less citrusy. Start with a small splash, toss, and taste before adding more so the vinegar does not overpower the ripe tomatoes.
Slice the onion thinly so it blends with the tomatoes and cucumber instead of dominating each bite. If the raw flavor is too strong, rinse the slices under cold water and drain them well before adding them to the salad.
Chop the vegetables shortly before serving and add salt and lemon at the last minute. Very ripe tomatoes and seeded cucumbers release more liquid, so choose firm produce and scoop out watery cucumber seeds if needed.
You can chop the vegetables ahead, but keep the dressing, salt, and chopped vegetables separate until serving. Refrigerate the prepared ingredients in covered containers; mixing everything early makes the cucumber and tomatoes soften and pool liquid.
No, peeling is optional for lemon tomato cucumber onion salad. Wash the cucumber well and leave the peel on if it is thin and tender; peel it if the skin is tough or tastes bitter.
Fresh parsley or mint adds a bright herbal note to lemon tomato cucumber onion salad. Chop the herbs just before serving and use one or both sparingly, so their fragrance complements rather than masks the lemon and vegetables.
Lemon tomato cucumber onion salad is best eaten freshly made, but leftovers can be refrigerated in a covered container and eaten by the next day. It will be softer and wetter, so drain excess liquid before serving.
Yes, but drain the salad well first so its lemony juices do not make the bread or wrap soggy. Use a small amount alongside grilled chicken, falafel, or hummus, and add it just before eating.
Vitamins
Vitamin C
36.9mg · 41% DV
Vitamin K
17.1µg · 14% DV
B6
0.16mg · 9% DV
Folate
34.2µg · 9% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
335mg · 10% DV
Manganese
0.2mg · 9% DV
Phosphorus
50mg · 7% DV
Sodium
9mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 45 calories in 1 serving (medium) (180 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.
Lemon tomato cucumber onion salad brings together ripe tomatoes, crisp cucumber and thinly sliced onion, dressed with lemon juice. It is a simple, everyday salad rather than a dish tied to one specific region, and it fits naturally alongside grilled foods, beans or a light lunch. The tomatoes are juicy and mildly sweet, the cucumber cool and crunchy, while onion adds bite and lemon keeps the flavours bright. A little olive oil is a common optional finishing touch.
Mostly made up of fresh vegetables, it is refreshing and low in calories, with about 25 calories per 100 g. Serve it freshly dressed so the cucumber stays crisp; if you want to keep it especially light, rely on lemon for flavour and use oil sparingly.
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.
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.
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.
No known major allergens
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
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.