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Salad (Tomato, Cucumber, Olive) Calories
Fresh vegetables and olives, Mediterranean salad
CALORIES
GI
POTASSIUM
FIBER
Salad (Tomato, Cucumber, Olive) Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
6.5g
· 38%
Protein
1.2g
· 7%
Fat
4.2g
· 55%
Fiber
2.2g
Salad (Tomato, Cucumber, Olive) Vitamins & Minerals
Vitamins
Vitamin A
350µg · 39% DV
Vitamin K
18µg · 15% DV
Vitamin C
12mg · 13% DV
Vitamin E
1.2mg · 8% DV
Minerals
Sodium
320mg · 14% DV
Iron
1mg · 6% DV
Potassium ⭐
180mg · 5% DV
Calcium
35mg · 4% DV
Salad (Tomato, Cucumber, Olive) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (Tomato, Cucumber, Olive) 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 Salad (Tomato, Cucumber, Olive) Contain Allergens?
No known major allergens
Which Diets Is Salad (Tomato, Cucumber, Olive) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salad (Tomato, Cucumber, Olive) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.6g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
Foods Similar to Salad (Tomato, Cucumber, Olive)
Salad (Tomato, Cucumber, Olive) — Frequently Asked Questions
How long does this salad stay fresh after it’s made?
It’s best eaten the same day, especially once chopped. By the next day, tomato and cucumber usually release water and the texture becomes softer.
What’s the best way to prep this salad ahead of time?
Store the chopped tomato and cucumber separately from the olives if possible. Add salt, lemon juice, vinegar, or oil just before serving to keep it crisper.
Can tomato, cucumber, and olive salad be frozen?
Freezing is not recommended for this kind of salad. Tomato and cucumber lose their firm texture after thawing and become watery.
Is this salad better before or after a workout?
On its own, it works better as a light side than a full workout meal. After training, pair it with a protein source like eggs, yogurt, tuna, beans, or chicken for better recovery support.
Is it bad to eat this salad at night?
No, eating it at night is not inherently bad. If the olives are very salty, some people may notice more thirst or a puffy feeling the next morning.
Does adding olives make the salad unhealthy?
No. Olives add flavor and help make the salad more satisfying; the bigger factors are portion size, added oil, and how salty the olives are.
What should I eat with this salad to make it a balanced meal?
Add a protein source and, if needed, a whole-grain side. Good pairings include grilled fish, chicken, eggs, chickpeas, lentils, or whole-grain bread.
How can I make it taste better without adding more salt?
Use lemon juice, vinegar, garlic, black pepper, oregano, mint, or sumac. Olives already bring a salty, savory note, so extra salt is often unnecessary.
Who should be a bit careful with this salad?
People with acid reflux may find raw tomato irritating, and those limiting sodium should watch the olive portion. Anyone with digestive sensitivity may also tolerate smaller portions better than large raw salads.
How does this compare with a plain tomato-cucumber salad?
The olives make it more savory and usually more satisfying in taste. That can help it feel less like a basic side salad and more like part of a meal or mezze spread.
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Nutrition data compiled from USDA FoodData Central and scientific sources.