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Olive Tomato Salad Calories
Source of healthy fats and antioxidants
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive Tomato Salad (150 g) has 176 calories. That works out to 117 calories per 100 g. It contains 9.1 g of carbs, 2 g of protein, 15.2 g of fat and 3.8 g of fiber. Its 37.5 µg of Vitamin K covers 31% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Olive Tomato Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
176
KCAL / 150G
Carbs
9.1g
· 3% DV
Protein
2g
· 4% DV
Fat
15.2g
· 19% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 4% · Fat 76%
Olive Tomato Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 15.2 g | 19% |
| Saturated fat | 2.17 g | 11% |
| Trans fat | 0 g | |
| Sodium | 975 mg | 42% |
| Total carbohydrate | 9.1 g | 3% |
| Fiber | 3.8 g | 14% |
| 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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How Many Calories in 1 Serving of Olive Tomato Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 176 kcal |
| 2 tablespoon (small) | 30 g | 35 kcal |
| 4 tablespoon (medium) | 60 g | 70 kcal |
| 100 g | 100 g | 117 kcal |
| 1 cup (chopped) | 120 g | 140 kcal |
| 1 serving (large) | 220 g | 257 kcal |
| 1 cup (large) | 240 g | 281 kcal |
| 1 pack (large) | 250 g | 293 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Olive Tomato Salad
How do you make Olive Tomato Salad?
To make Olive Tomato Salad, toss chopped ripe tomatoes with pitted olives, olive oil, and herbs such as parsley or oregano. Add lemon juice or garlic if you like, and season carefully because olives can already make the salad salty.
What goes into Olive Tomato Salad?
Olive Tomato Salad is built around tomatoes and olives, with olive oil commonly used as a dressing. Parsley, oregano, garlic, red onion, lemon juice, or chili flakes are optional additions, rather than fixed ingredients in every version.
Should Olive Tomato Salad be made with black or green olives?
Either black or green olives work in Olive Tomato Salad. Black olives tend to taste milder and rounder, while green olives are often firmer and more sharply briny. Choose pitted olives for easier eating, and adjust any added salt to taste.
What should you serve with Olive Tomato Salad?
Serve Olive Tomato Salad with crusty bread, grilled fish, or roasted vegetables, or add it to a Mediterranean-style spread with other small dishes. Its juicy tomatoes and briny olives also make a fresh topping for grilled chicken or toasted bread.
How can you stop Olive Tomato Salad from getting watery?
To keep Olive Tomato Salad from getting watery, use firm, ripe tomatoes and drain away excess juice after chopping. Add salt and lemon juice just before serving, since both draw moisture from tomatoes when the salad sits.
Can Olive Tomato Salad be made ahead of time?
Yes, you can pit the olives and chop the other ingredients ahead, but combine and dress Olive Tomato Salad close to serving time for the best texture. If prepared early, keep it covered in the refrigerator and add salt at the end.
How long does Olive Tomato Salad last in the fridge?
Olive Tomato Salad is best eaten fresh, but leftovers can be kept covered in the refrigerator and used soon after preparation. The tomatoes soften and release liquid as they sit, so drain excess juice and discard the salad if its smell or appearance changes.
Do you peel tomatoes for Olive Tomato Salad?
No, tomatoes do not need to be peeled for Olive Tomato Salad. The skin helps the pieces hold their shape and adds texture. If you prefer a softer salad, choose ripe tomatoes with thin skins and cut them into smaller pieces.
Is Olive Tomato Salad usually served as a side or a main dish?
Olive Tomato Salad is usually served as a side or a small shared dish, rather than as a stand-alone main course. Pair it with bread and a source of protein, or spoon it over grilled foods to use its tomato-and-olive dressing.
Can you add feta or cucumber to Olive Tomato Salad?
Yes, feta or cucumber can be added to Olive Tomato Salad, although those additions make it a variation rather than a basic version. Feta brings extra saltiness, so taste the olives and cheese before adding any more seasoning.
Olive Tomato Salad Vitamins & Minerals
Vitamins
Vitamin K
37.5µg · 31% DV
Vitamin C
18.75mg · 21% DV
Vitamin E
2.85mg · 19% DV
B6
0.15mg · 9% DV
Minerals
Sodium
975mg · 42% DV
Copper
0.17mg · 19% DV
Potassium ⭐
357mg · 11% DV
Manganese
0.21mg · 9% DV
Olive Tomato Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Tomato Salad
To burn the 176 calories in 1 serving (medium) (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 Salad?
Olive Tomato Salad brings chopped tomatoes together with olives in a simple salad or mezze-style side. Recipes vary: some include onion, herbs, lemon or olive oil, and the kind of olives used can make the dish milder, brinier or more sharply savoury. It is a natural fit for Mediterranean cooking, where ripe produce and olives are everyday staples.
Juicy, fresh tomato balances the olives’ salty, fruity bite. Serve it as part of a mezze spread, alongside grilled fish or vegetables, or with bread to catch the dressing. It offers healthy fats from the olives and oil, along with antioxidants and some fibre from the vegetables. For a lighter version, use just enough oil to coat the ingredients and let ripe tomatoes provide plenty of moisture.
How Nutritious Is Olive Tomato 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 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 Salad Contain Allergens?
No known major allergens
Which Diets Is Olive Tomato 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 Salad Fat Profile
SATURATED
2.17g
MONOUNSATURATED
10.43g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 9.8:1
Above the ideal 4:1 (9.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.