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Pepper, Tomato and Cucumber Salad Calories
A low-calorie, refreshing vegetable salad rich in vitamin C.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Pepper, Tomato and Cucumber Salad (150 g) has 30 calories. That works out to 20 calories per 100 g. It contains 6.3 g of carbs, 1.2 g of protein, 0.3 g of fat and 2 g of fiber. Its 27 mg of Vitamin C covers 30% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Pepper, Tomato and Cucumber Salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
30
KCAL / 150G
Carbs
6.3g
· 2% DV
Protein
1.2g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 15% · Fat 8%
Pepper, Tomato and Cucumber Salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.5 mg | 0% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 1.2 g | 2% |
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 Pepper, Tomato and Cucumber Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 30 kcal |
| 1 tablespoon (chopped) | 15 g | 3 kcal |
| ½ cup (chopped) | 75 g | 15 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (medium) | 180 g | 36 kcal |
| 1.5 cup (chopped) | 225 g | 45 kcal |
| 1 serving (large) | 250 g | 50 kcal |
| 1 bottle (whole) | 300 g | 60 kcal |
| 1 bottle (extra large) | 400 g | 80 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Pepper, Tomato and Cucumber Salad
What goes in Pepper, Tomato and Cucumber Salad?
Pepper, Tomato and Cucumber Salad is made with chopped peppers, tomatoes and cucumber. Olive oil, lemon juice and salt make a simple dressing; parsley or sliced onion can be added, though neither is essential.
How do you make Pepper, Tomato and Cucumber Salad?
To make Pepper, Tomato and Cucumber Salad, wash and chop the vegetables into bite-sized pieces, then toss them together. Add olive oil, lemon juice and salt just before serving so the vegetables stay crisp rather than releasing too much liquid.
What dressing is best for Pepper, Tomato and Cucumber Salad?
A simple olive-oil and lemon dressing works well with Pepper, Tomato and Cucumber Salad. Use vinegar instead of lemon for a sharper taste, and dress the salad shortly before serving to keep the chopped vegetables from turning watery.
Should you peel the cucumber for Pepper, Tomato and Cucumber Salad?
No, you do not have to peel the cucumber for Pepper, Tomato and Cucumber Salad. Leaving the peel on adds a little crunch; peel it if the skin is tough or you prefer a softer texture.
How do you keep Pepper, Tomato and Cucumber Salad from getting watery?
Add salt and dressing to Pepper, Tomato and Cucumber Salad just before serving. Tomatoes and cucumbers release juice after chopping, so keep prepared vegetables covered and chilled, and drain any excess liquid before tossing them with the dressing.
Can Pepper, Tomato and Cucumber Salad be made ahead?
Yes, you can chop the vegetables for Pepper, Tomato and Cucumber Salad ahead of time, but keep them undressed. Refrigerate them in a covered container and add salt, oil and lemon shortly before serving for the freshest texture.
How long does Pepper, Tomato and Cucumber Salad keep in the fridge?
Pepper, Tomato and Cucumber Salad is best eaten the day it is made. Refrigerate leftovers in a covered container and use them within about one to two days; the vegetables will soften and release more liquid as they sit.
What can you serve with Pepper, Tomato and Cucumber Salad?
Pepper, Tomato and Cucumber Salad goes well with grilled meat, fish, kebabs, beans and grain dishes. It also works alongside a sandwich or a savory pie, adding a crisp, fresh contrast to a heavier meal.
Is Pepper, Tomato and Cucumber Salad the same as Israeli salad?
No, the names do not necessarily refer to the same recipe. Israeli salad is commonly made with finely diced tomato, cucumber and other vegetables, while Pepper, Tomato and Cucumber Salad specifically includes pepper; ingredients and chopping styles vary by cook.
Can you add feta to Pepper, Tomato and Cucumber Salad?
Yes, crumbled feta is a good addition to Pepper, Tomato and Cucumber Salad. Add it just before serving so it keeps its shape, and taste before adding extra salt because feta is already salty.
Pepper, Tomato and Cucumber Salad Vitamins & Minerals
Vitamins
Vitamin C
27mg · 30% DV
Vitamin K
10.5µg · 9% DV
B6
0.12mg · 7% DV
Folate
27µg · 7% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.15mg · 7% DV
Potassium ⭐
218mg · 6% DV
Phosphorus
32mg · 5% DV
Sodium
4.5mg · 0% DV
Pepper, Tomato and Cucumber Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pepper, Tomato and Cucumber Salad
To burn the 30 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 Pepper, Tomato and Cucumber Salad?
Pepper, Tomato and Cucumber Salad brings chopped fresh vegetables together in a simple dish found on Turkish home tables and across Mediterranean-style cooking. It is commonly made with green pepper, ripe tomato and cucumber, then dressed with olive oil, lemon juice and salt. The exact mix can follow the season, but freshness is what makes the salad work.
Juicy tomato and crisp cucumber and pepper make it especially refreshing in warm weather. Serve it alongside grilled meat, beans or rice, or add it to a light lunch with bread and cheese. It is a low-calorie way to bring vegetables to a meal, with about 20 calories per 100 g. For a lighter dressing, use less oil and let the lemon provide brightness.
How Nutritious Is Pepper, Tomato and Cucumber Salad?
Nutrient density
Very 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 Pepper, Tomato and Cucumber 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 Pepper, Tomato and Cucumber Salad Contain Allergens?
No known major allergens
Which Diets Is Pepper, Tomato and Cucumber 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
Pepper, Tomato and Cucumber Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.