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Olive, tomato and onion salad Calories
Provides monounsaturated fats from olives and antioxidants from tomatoes and onions.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Olive, tomato and onion salad (150 g) has 78 calories. That works out to 52 calories per 100 g. It contains 6.8 g of carbs, 1.4 g of protein, 5.7 g of fat and 2.3 g of fiber. Its 15.8 mg of Vitamin C covers 18% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Olive, tomato and onion salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
78
KCAL / 150G
Carbs
6.8g
· 2% DV
Protein
1.4g
· 3% DV
Fat
5.7g
· 7% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 7% · Fat 61%
Olive, tomato and onion salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 0.78 g | 4% |
| Trans fat | 0 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 1.4 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 Cup of Chopped Olive, tomato and onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 78 kcal |
| ½ cup (chopped) | 75 g | 39 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (small) | 120 g | 62 kcal |
| 1 serving (medium) | 180 g | 94 kcal |
| 1.5 cup (chopped) | 225 g | 117 kcal |
| 1 serving (large) | 250 g | 130 kcal |
| 2 cup (chopped) | 300 g | 156 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Olive, tomato and onion salad
How do you make olive, tomato and onion salad?
Chop ripe tomatoes and onion, then toss them with pitted olives. Dress the salad with olive oil and lemon juice, adding herbs such as parsley if you like. Mix it shortly before serving so the tomatoes stay fresh and firm.
Is olive, tomato and onion salad healthy?
Yes, olive, tomato and onion salad can be a nourishing part of a meal. Olives provide mostly monounsaturated fats, while tomatoes and onions contribute antioxidants; the olives can also make the dish quite salty, so taste before adding salt.
Which olives are best for olive, tomato and onion salad?
Both black and green olives work well in olive, tomato and onion salad. Black olives usually give a mellower, richer taste, while green olives bring a sharper, brinier note. Choose pitted olives for easier eating.
What dressing goes with olive, tomato and onion salad?
A simple dressing of olive oil and lemon juice suits olive, tomato and onion salad without overpowering it. Red-wine vinegar is another option; use a light hand because the olives already bring salt and a strong savory flavor.
Where does olive, tomato and onion salad come from?
Olive, tomato and onion salad is associated with Mediterranean cooking, where these ingredients are commonly served together. It does not have one universally agreed origin; recipes vary by region, household, olive variety and choice of herbs or acid.
How do you keep olive, tomato and onion salad from getting watery?
Use firm, ripe tomatoes and cut them shortly before serving olive, tomato and onion salad. If the tomatoes are especially juicy, remove their seeds and watery centers, then add the dressing at the last moment.
What can you serve with olive, tomato and onion salad?
Olive, tomato and onion salad pairs well with grilled fish, chicken, kebabs, beans or crusty bread. Its bright, briny flavor is especially useful alongside rich grilled foods, and it also works as part of a Mediterranean-style spread.
Can you add feta to olive, tomato and onion salad?
Yes, crumbled feta makes olive, tomato and onion salad creamier and more savory. Since both feta and olives are salty, taste the finished salad before adding extra salt; add the cheese just before serving to keep its texture.
Can you make olive, tomato and onion salad ahead of time?
You can chop the onion and prepare the olives ahead, but wait to cut the tomatoes and dress olive, tomato and onion salad until close to serving. This keeps the vegetables firmer and prevents liquid from collecting in the bowl.
How long does leftover olive, tomato and onion salad last?
Store leftover olive, tomato and onion salad in a covered container in the refrigerator and eat it by the next day. The tomatoes soften and release liquid as it sits, so drain excess liquid before serving rather than keeping it at room temperature.
Olive, tomato and onion salad Vitamins & Minerals
Vitamins
Vitamin C
15.75mg · 18% DV
B6
0.15mg · 9% DV
Vitamin K
9.75µg · 8% DV
Folate
27µg · 7% DV
Minerals
Sodium
465mg · 20% DV
Copper
0.12mg · 13% DV
Potassium ⭐
308mg · 9% DV
Manganese
0.18mg · 8% DV
Olive, tomato and onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive, tomato and onion salad
To burn the 78 calories in 1 cup (chopped) (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 Olive, tomato and onion salad?
Olive, tomato and onion salad brings together chopped tomatoes and onion with sliced or whole olives. A simple Mediterranean-style combination, it is often finished with olive oil and lemon, with herbs added according to taste.
The olives lend a briny, fruity note, while juicy tomato and sharp onion keep each bite fresh. It works as a side for grilled foods, alongside bread, or as part of a mezze-style spread; at home, it is an easy way to use ripe tomatoes. Olives provide monounsaturated fats, and tomatoes and onions contribute antioxidants. The salad is relatively light and offers some fibre. For a lighter dressing, use less oil and let lemon juice bring the ingredients together.
How Nutritious Is Olive, tomato and 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.
Is Olive, tomato and 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 Olive, tomato and onion salad Contain Allergens?
No known major allergens
Which Diets Is Olive, tomato and 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
Olive, tomato and onion salad Fat Profile
SATURATED
0.78g
MONOUNSATURATED
4.13g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.