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Mozzarella tomato cheese salad Calories
Classic Italian salad made with fresh mozzarella, tomatoes, olive oil, and basil.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mozzarella tomato cheese salad (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 3.8 g of carbs, 10.2 g of protein, 15.8 g of fat and 1 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mozzarella tomato cheese salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
204
KCAL / 120G
Carbs
3.8g
· 1% DV
Protein
10.2g
· 20% DV
Fat
15.8g
· 20% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 21% · Fat 71%
Mozzarella tomato cheese salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 8.04 g | 40% |
| Trans fat | 0.1 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 10.2 g | 20% |
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 Mozzarella tomato cheese salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 204 kcal |
| 1 serving (small) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (whole) | 100 g | 170 kcal |
| 1 cup (medium) | 130 g | 221 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 1 pack (jumbo) | 200 g | 340 kcal |
| 1 bottle (large) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Mozzarella tomato cheese salad
What is mozzarella tomato cheese salad called?
Mozzarella tomato cheese salad is commonly known as Caprese salad. The classic Italian version layers fresh mozzarella and ripe tomatoes with basil, olive oil, and salt; recipes may vary, but those ingredients define its familiar taste.
How do you make mozzarella tomato cheese salad?
To make mozzarella tomato cheese salad, layer slices of ripe tomato and fresh mozzarella with basil leaves. Drizzle with olive oil and season with salt just before serving, so the tomatoes do not release too much liquid.
Can you use burrata in mozzarella tomato cheese salad?
Yes, burrata can replace mozzarella in mozzarella tomato cheese salad. Its creamy center makes the salad richer and softer, so serve it soon after assembling and cut into the burrata at the table rather than slicing it like mozzarella.
Should mozzarella tomato cheese salad be served cold or at room temperature?
Mozzarella tomato cheese salad is best served at room temperature, not straight from the refrigerator. Letting the ingredients lose their chill brings out the tomatoes’ aroma and gives the mozzarella a softer texture.
Do you need to peel tomatoes for mozzarella tomato cheese salad?
No, you do not need to peel tomatoes for mozzarella tomato cheese salad. The skin helps the slices hold their shape, and peeling is unnecessary unless the skins are unusually tough or you simply prefer a softer texture.
Can you make mozzarella tomato cheese salad without basil?
Yes, mozzarella tomato cheese salad can be made without basil, although it will taste less like classic Caprese. Fresh oregano or a little parsley can add herbal flavor, but dried herbs do not give the same fresh aroma.
Why does mozzarella tomato cheese salad get watery?
Mozzarella tomato cheese salad gets watery because cut tomatoes release juice, especially after salting or standing. Use firm, ripe tomatoes, drain the mozzarella, and add salt and olive oil shortly before serving to keep the salad fresher.
How long does mozzarella tomato cheese salad last in the fridge?
Mozzarella tomato cheese salad is best eaten the day it is made. If you have leftovers, cover and refrigerate them promptly, then use them within a day; the tomatoes will soften and release liquid, so the texture will change.
What goes well with mozzarella tomato cheese salad?
Crusty bread is a natural pairing for mozzarella tomato cheese salad, since it soaks up the tomato juices and olive oil. It also works as a starter alongside grilled vegetables, pasta, or a simple roast chicken.
Is mozzarella tomato cheese salad a filling lunch?
Mozzarella tomato cheese salad can make a light lunch, but it may not keep you full for long on its own. Pair it with beans, whole-grain bread, or another substantial side to make the meal more satisfying.
Mozzarella tomato cheese salad Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.26mg · 20% DV
Vitamin A
144µg · 16% DV
Vitamin C
9.6mg · 11% DV
Minerals
Phosphorus
204mg · 29% DV
Calcium
264mg · 26% DV
Sodium
312mg · 14% DV
Zinc
1.32mg · 12% DV
Potassium ⭐
252mg · 7% DV
Mozzarella tomato cheese salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mozzarella tomato cheese salad
To burn the 204 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 Mozzarella tomato cheese salad?
Mozzarella tomato cheese salad takes its cue from Italy’s caprese tradition: fresh mozzarella and ripe tomatoes are paired with olive oil and basil. The ingredients are usually sliced and arranged together, letting the creamy cheese, juicy tomato and fragrant herbs stand out without a heavy dressing.
It works as a light lunch or a side with grilled vegetables, fish or bread, especially in warmer weather. In Turkey, you might serve it alongside a main meal or adapt it for a leisurely breakfast spread. Mozzarella contributes protein, while the cheese and oil make the salad more filling than its fresh ingredients might suggest. For a lighter plate, use a little less oil and add extra tomato.
How Nutritious Is Mozzarella tomato cheese salad?
Nutrient density
Medium
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 Mozzarella tomato cheese salad 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 Mozzarella tomato cheese salad Contain Allergens?
Contains these allergens:
Which Diets Is Mozzarella tomato cheese salad 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
Mozzarella tomato cheese salad Fat Profile
SATURATED
8.04g
MONOUNSATURATED
4.92g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.