1 serving (medium) of Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese) (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 9.4 g of carbs, 7.4 g of protein, 11 g of fat and 3.1 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

4.1g

· 8% DV

Fat

6.1g

· 8% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 23% · Protein 18% · Fat 59%

Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese) Vitamins & Minerals

Vitamins

Vitamin K

38µg · 32% DV

Vitamin A

220µg · 24% DV

B12

0.38µg · 16% DV

Vitamin C

14mg · 16% DV

Minerals

Sodium

440mg · 19% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

How Nutritious Is Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese)?

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

45/ 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.

Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese) 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 Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese)

To burn the 92 calories in 100 g:

🚶

23min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese) 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, Lettuce, Cucumber, Olive, White Cheese) Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese) Good For?

Vegan

— Not 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, Lettuce, Cucumber, Olive, White Cheese) Fat Profile

SATURATED

2.1g

MONOUNSATURATED

2.5g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 5.3:1

Above the ideal 4:1 (5.3:1).

Compare Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese)

🥗vs🍅

Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese) vs Tomato74 kcal more per 100 g

→🥗vs🥗

Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese) vs Mixed Green Salad74 kcal more per 100 g

→🥗vs🫑

Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese) vs Red Pepper61 kcal more per 100 g

→🥗vs🥄

Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese) vs Boiled Beetroot48 kcal more per 100 g

→

Foods Similar to Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese)

🍅

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 Salad (Tomato, Lettuce, Cucumber, Olive, White Cheese)

How many calories are in tomato, lettuce, cucumber, olive, and white cheese salad?

This salad provides 92 calories per 100 g. Per 100 g, it also contains 4.1 g protein, 5.2 g carbs, and 6.1 g fat.

Is this salad low glycemic and diet-friendly?

It has a glycemic index of 25, which makes it a low-GI option. Per 100 g, it contains 5.2 g carbs and 1.7 g fiber, and it fits vegetarian, Mediterranean, flexitarian, and gluten-free diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026