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Oil-free tomato onion salad Calories
Low calorie, source of vitamin C
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Oil-free tomato onion salad (150 g) has 36 calories. That works out to 24 calories per 100 g. It contains 8 g of carbs, 1.5 g of protein, 0.3 g of fat and 2.1 g of fiber. Its 21.3 mg of Vitamin C covers 24% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Oil-free tomato onion salad?
Oil-free tomato onion salad is a simple salad of ripe tomatoes and sliced onion, made in many home kitchens around the Mediterranean. It needs little beyond salt and perhaps lemon juice or fresh herbs; without oil, the tomatoes’ own juices make a light, tangy dressing.
The tomatoes bring sweetness and acidity, while raw onion adds a crisp, sharp bite. Serve it alongside grilled meat or fish, beans, or other savoury dishes, or spoon it into a sandwich or wrap. It is low in calories and provides vitamin C, making it an easy option when you want something fresh and light. If you prefer a gentler onion flavour, let the sliced onion sit briefly with lemon juice before mixing.
Oil-free tomato onion salad Nutrition Facts
Selected: 100 g
24
KCAL / 100G
Carbs
5.3g
· 2% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 15% · Fat 6%
Oil-free tomato onion salad Vitamins & Minerals
Vitamins
Vitamin C
14.2mg · 16% DV
B6
0.1mg · 6% DV
Folate
18µg · 5% DV
Vitamin K
6.1µg · 5% DV
Minerals
Potassium ⭐
237mg · 7% DV
Phosphorus
27mg · 4% DV
Magnesium
12mg · 3% DV
Calcium
14mg · 1% DV
How Nutritious Is Oil-free tomato onion salad?
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.
Oil-free tomato onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free tomato onion salad
To burn the 24 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 Oil-free tomato onion 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 Oil-free tomato onion salad Contain Allergens?
No known major allergens
Which Diets Is Oil-free tomato onion salad 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
Oil-free tomato onion salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Frequently Asked Questions About Oil-free tomato onion salad
How do you make oil-free tomato onion salad?
Chop ripe tomatoes and onion, then toss them with lemon juice, salt, and herbs or spices. For the freshest texture, mix the salad shortly before serving rather than letting it sit.
What dressing can you use for oil-free tomato onion salad?
Lemon juice, vinegar, or a little pomegranate molasses can dress oil-free tomato onion salad. Add salt and herbs for more flavor; taste as you go because acidic ingredients can quickly dominate.
How do you stop oil-free tomato onion salad from getting watery?
To keep oil-free tomato onion salad from turning watery, use firm, fleshy tomatoes and cut them just before serving. Remove the watery seed pockets if needed, and add salt at the last moment.
Should you soak the onion for oil-free tomato onion salad?
Soaking the sliced onion briefly in cold water can soften its sharp bite. Drain and dry it well before adding it to oil-free tomato onion salad, so it does not dilute the dressing.
Which tomatoes are best for oil-free tomato onion salad?
Choose ripe, firm tomatoes with plenty of flesh for oil-free tomato onion salad. Very soft or watery tomatoes can make it soggy, while underripe ones may taste bland beside the raw onion.
What can you add to oil-free tomato onion salad besides tomato and onion?
Parsley, cucumber, sumac, or black pepper can add freshness and flavor to oil-free tomato onion salad. Add herbs shortly before serving, and use lemon or vinegar instead of oil for extra tang.
What should you serve with oil-free tomato onion salad?
Oil-free tomato onion salad pairs well with grilled meat, fish, beans, and roasted vegetables. Its crisp, acidic flavor also balances richer mains, and it can be served with bread as a simple side.
Can you make oil-free tomato onion salad ahead of time?
You can wash and prepare the ingredients ahead, but keep the chopped tomatoes, onion, and dressing separate. Combine them just before serving to preserve their texture and prevent excess liquid from collecting.
How should you store leftover oil-free tomato onion salad?
Refrigerate leftover oil-free tomato onion salad in a covered container and eat it promptly. The tomatoes will release liquid and soften over time, so drain off excess juice before serving again.
Is oil-free tomato onion salad filling enough for a meal?
Oil-free tomato onion salad can make a refreshing side, but it may not keep you full as a meal on its own. Pair it with beans, eggs, fish, or another protein-rich food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.