1 serving (medium) of Onion tomato pepper salad (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 7.4 g of carbs, 1.3 g of protein, 0.4 g of fat and 2.5 g of fiber. Its 42 mg of Vitamin C covers 47% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Onion tomato pepper salad?

Onion tomato pepper salad is a simple fresh salad made from chopped onion, tomatoes and peppers. It is at home in Turkish and wider Mediterranean-style cooking, where crisp raw vegetables often accompany a cooked main dish. The balance can vary: ripe tomatoes add juiciness, while the onion brings a sharper bite.

Serve it alongside grilled meat or fish, beans, or a substantial lunch; a squeeze of lemon and a little olive oil make a familiar, easy dressing. It is light and provides fibre and vitamin C, making it a useful way to add vegetables to a meal. If you prefer a milder flavour, use less onion or let the chopped onion sit briefly in lemon juice before mixing.

Onion tomato pepper salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

1.1g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 78% · Protein 14% · Fat 8%

Onion tomato pepper salad Vitamins & Minerals

Vitamins

Vitamin C

35mg · 39% DV

Vitamin K

7µg · 6% DV

Vitamin A

42µg · 5% DV

0.09mg · 5% DV

Minerals

Potassium ⭐

210mg · 6% DV

Phosphorus

28mg · 4% DV

Magnesium

13mg · 3% DV

Calcium

22mg · 2% DV

How Nutritious Is Onion tomato pepper salad?

Nutrient density

High

70/ 100

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

49/ 100

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.

Onion tomato pepper salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Onion tomato pepper salad

To burn the 32 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Onion tomato pepper 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 Onion tomato pepper salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Onion tomato pepper 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

— Not suitable

Low FODMAP

— Not suitable

Onion tomato pepper salad Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Onion tomato pepper salad

🥗vs🍅

Onion tomato pepper salad vs Tomato14 kcal more per 100 g

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Onion tomato pepper salad vs Mixed Green Salad14 kcal more per 100 g

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Onion tomato pepper salad vs Red Pepper1 kcal more per 100 g

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Onion tomato pepper salad vs Boiled Beetroot12 kcal fewer per 100 g

→

Foods Similar to Onion tomato pepper salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Onion tomato pepper salad

How do you make onion tomato pepper salad?

To make onion tomato pepper salad, finely chop ripe tomatoes, onion and green pepper, then toss them together. Dress with olive oil, lemon juice and salt just before serving so the tomatoes do not release too much liquid.

What dressing goes with onion tomato pepper salad?

Olive oil, lemon juice and salt make a classic dressing for onion tomato pepper salad. A little sumac adds a tart, savory note, while red-wine vinegar can replace the lemon if you prefer a sharper dressing.

What should you serve with onion tomato pepper salad?

Onion tomato pepper salad goes especially well with grilled meat, kebabs, fish and other savory mains. Its bright, crisp taste also works alongside beans or rice, and it can be served with flatbread as part of a casual meal.

How do you keep onion tomato pepper salad from getting watery?

Use firm ripe tomatoes, keep the pieces fairly large, and add salt and dressing shortly before serving. If you prepare onion tomato pepper salad well ahead, the tomatoes will release juice and soften the other vegetables.

Is onion tomato pepper salad the same as Turkish shepherd salad?

They are similar, but onion tomato pepper salad is not necessarily the same as Turkish shepherd salad. Shepherd salad commonly includes cucumber as well as tomato, pepper and onion, while recipes for this salad may leave cucumber out.

Can you make onion tomato pepper salad ahead of time?

You can prep onion tomato pepper salad ingredients ahead, but it tastes freshest when assembled just before eating. Wash and dry the vegetables in advance, then chop them and add the salt, lemon and oil close to serving.

Which peppers work best in onion tomato pepper salad?

Mild green peppers are a common choice for onion tomato pepper salad, especially long, thin varieties. Bell peppers give it a sweeter crunch, while a small hot pepper adds heat; remove the seeds for a milder result.

How do you make the onion milder in onion tomato pepper salad?

To soften the onion’s bite in onion tomato pepper salad, slice it thinly and rinse it briefly under cold water, then drain and dry it well. Tossing it with a little sumac also helps balance its sharpness.

How long does onion tomato pepper salad keep in the fridge?

Onion tomato pepper salad is best eaten fresh, but leftovers can be covered and refrigerated for about a day. The tomatoes will become softer and release liquid, so drain the excess before serving and discard salad left out for hours.

Can you add herbs to onion tomato pepper salad?

Yes, chopped parsley or mint can add a fresh herbal note to onion tomato pepper salad. Parsley is the more common fit with tomato and pepper; add the herbs shortly before serving so they stay bright and do not wilt.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026