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Low-calorie, refreshing, contains vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Onion tomato cucumber salad (150 g) has 36 calories. That works out to 24 calories per 100 g. It contains 7.7 g of carbs, 1.4 g of protein, 0.3 g of fat and 1.8 g of fiber. Its 16.5 mg of Vitamin C covers 18% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
36
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 14% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 1.8 g | 6% |
| 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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 36 kcal |
| 1 tablespoon (diced) | 15 g | 4 kcal |
| 1 piece (small) | 80 g | 19 kcal |
| 100 g | 100 g | 24 kcal |
| 1 cup (chopped) | 120 g | 29 kcal |
| 1 piece (large) | 180 g | 43 kcal |
| 1 serving (large) | 220 g | 53 kcal |
Calculated from 24 calories per 100 g.
To make onion tomato cucumber salad, slice or chop the vegetables and toss them with olive oil, lemon juice, and salt. Add chopped parsley just before serving so it stays fresh and the salad does not become watery.
A simple olive oil and lemon dressing is the classic choice for onion tomato cucumber salad. Red wine vinegar also works if you prefer a sharper taste; add the salt shortly before serving to limit excess liquid.
To keep onion tomato cucumber salad from getting watery, add salt and dressing right before serving. Cut the tomatoes into substantial pieces, avoid overmixing, and drain any liquid that has collected if the salad has been standing.
Yes, you can prepare onion tomato cucumber salad ahead by chopping the vegetables and refrigerating them in a covered container. Keep the dressing separate and toss everything together just before serving for a crisper texture.
Onion tomato cucumber salad is best eaten fresh, but you can refrigerate leftovers in a sealed container and use them promptly. The vegetables soften and release liquid as they sit, so the texture will not stay crisp for long.
They are closely related, but onion tomato cucumber salad is not always identical to Turkish shepherd salad. Shepherd salad commonly includes green pepper and parsley, and its vegetables are usually chopped into small pieces.
Red onion is a good choice for onion tomato cucumber salad because its flavor is usually milder when served raw. White or yellow onion works too; slice it thinly, or briefly soak it in cold water to mellow its sharpness.
No, you do not need to peel the cucumber for onion tomato cucumber salad. Wash it well and leave the skin on when it is tender; peel it partly or fully if the skin is thick, bitter, or waxy.
Parsley is a common addition to onion tomato cucumber salad, while fresh mint or dill gives it a different aroma. Wash and dry the herbs well, then chop and add them shortly before serving.
Onion tomato cucumber salad pairs well with grilled meat, kebabs, fish, and beans because its fresh, tangy flavor complements richer dishes. It also works beside flatbread or as a light side for a simple lunch.
Vitamins
Vitamin C
16.5mg · 18% DV
Vitamin K
15µg · 13% DV
B6
0.12mg · 7% DV
Folate
27µg · 7% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
285mg · 8% DV
Phosphorus
39mg · 6% DV
Manganese
0.12mg · 5% DV
Sodium
12mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 36 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.
Onion tomato cucumber salad brings together raw tomato, cucumber and onion in a simple, familiar combination. It is not tied to one particular cuisine, and variations appear on tables around the world; a little lemon juice, oil or fresh herbs can be added to taste. Ripe tomatoes lend juiciness, while cucumber stays crisp and onion brings a sharper bite.
Serve it alongside grilled foods, rice dishes or a sandwich, or enjoy it as a refreshing side in warm weather. The vegetables make it a light choice, with just 24 calories per 100 g and some fibre. For an even lighter dressing, use lemon juice and herbs with only a small drizzle of oil.
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.