1 cup (medium) of Tomato, Cucumber & Parsley Salad (120 g) has 34 calories. That works out to 28 calories per 100 g. It contains 6.1 g of carbs, 1.3 g of protein, 0.4 g of fat and 1.7 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Tomato, Cucumber & Parsley Salad?

Tomato, Cucumber & Parsley Salad is a simple mix of chopped ripe tomato, crisp cucumber and finely cut parsley. There is no single fixed recipe: some versions add onion or a little dressing, while others let the fresh vegetables speak for themselves. The tomato is juicy and gently sweet, the cucumber cool and crunchy, and parsley brings a clean, herbal edge.

It works as a refreshing side for everyday meals, especially alongside grilled foods, or as part of a broader Mediterranean-style spread; serve it soon after mixing so the vegetables stay crisp. The salad is mostly vegetables and light in calories, with 28 calories per 100 g. For a lighter dressing, use lemon juice with just a small drizzle of olive oil.

Tomato, Cucumber & Parsley Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.1g

· 2% DV

Protein

1.1g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

1.4g

· 5% DV

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

Calories come from: Carbs 74% · Protein 16% · Fat 10%

Tomato, Cucumber & Parsley Salad Vitamins & Minerals

Vitamins

Vitamin K

180µg · 150% DV

Vitamin A

320µg · 36% DV

Vitamin C

18mg · 20% DV

Folate

36µg · 9% DV

Minerals

Potassium ⭐

270mg · 8% DV

Iron

1mg · 6% DV

Magnesium

15mg · 4% DV

Phosphorus

28mg · 4% DV

How Nutritious Is Tomato, Cucumber & Parsley Salad?

Nutrient density

Very high

85/ 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

46/ 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.

Tomato, Cucumber & Parsley 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 Tomato, Cucumber & Parsley Salad

To burn the 28 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

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

Is Tomato, Cucumber & Parsley Salad Processed?

NOVA 1

Unprocessed

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 Tomato, Cucumber & Parsley 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 Tomato, Cucumber & Parsley 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

Tomato, Cucumber & Parsley Salad Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 1.5:1

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

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Foods Similar to Tomato, Cucumber & Parsley Salad

🍅

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18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

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44 kcal

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20 kcal

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Frequently Asked Questions About Tomato, Cucumber & Parsley Salad

How do you make tomato, cucumber and parsley salad?

To make tomato, cucumber and parsley salad, chop ripe tomatoes and cucumber into bite-size pieces, then mix with finely chopped parsley. Add olive oil, lemon juice and salt just before serving so the vegetables stay crisp.

What dressing goes with tomato, cucumber and parsley salad?

A simple lemon-and-olive-oil dressing suits tomato, cucumber and parsley salad best. Red-wine vinegar also works if you prefer a sharper taste; add the dressing shortly before serving to keep the vegetables from releasing too much liquid.

Why does tomato, cucumber and parsley salad get watery?

Tomato, cucumber and parsley salad gets watery because cut tomatoes and cucumbers release juice, especially after salt or dressing is added. Use firm produce, cut it shortly before eating, and season the salad at the table.

Can you make tomato, cucumber and parsley salad ahead of time?

Yes, you can wash and dry the ingredients for tomato, cucumber and parsley salad ahead of time, but wait to chop and dress them. Pre-cut vegetables soften and release liquid, so assemble the salad close to serving.

Should you peel the cucumber for tomato, cucumber and parsley salad?

No, you usually do not need to peel cucumber for tomato, cucumber and parsley salad; the skin adds texture. Wash it well and peel only if the skin is tough, bitter or waxed.

Can you add feta to tomato, cucumber and parsley salad?

Yes, crumbled feta is a good addition to tomato, cucumber and parsley salad, bringing a salty, creamy contrast to the crisp vegetables. Taste before adding extra salt, since feta can season the whole bowl.

Is tomato, cucumber and parsley salad the same as Israeli salad?

Not exactly. Israeli salad usually features finely diced tomato and cucumber, often with parsley and lemon, while tomato, cucumber and parsley salad can be cut more coarsely and varies by household. The names sometimes describe very similar salads.

What can you serve with tomato, cucumber and parsley salad?

Tomato, cucumber and parsley salad pairs well with grilled fish, chicken, kebabs, falafel or grain bowls. Its fresh, tangy flavor also balances richer dishes, so it works as a side rather than a complete meal on its own.

How long does tomato, cucumber and parsley salad keep in the fridge?

Tomato, cucumber and parsley salad is best eaten the day it is made. Refrigerate leftovers promptly in a covered container; once dressed, it may turn soft and watery, so drain excess liquid before serving again.

Is tomato, cucumber and parsley salad good for weight loss?

Tomato, cucumber and parsley salad can add fresh vegetables and volume to a meal, which may help make the meal more satisfying. It does not cause weight loss by itself; pair it with a protein-rich food for a more filling plate.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026