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Salad (tomato, onion, cucumber, pepper) Calories
Low calorie, vitamin and fiber source, refreshing
CALORIES
GI
POTASSIUM
FIBER
Salad (tomato, onion, cucumber, pepper) Nutrition Facts
Selected: 100 g
27
KCAL / 100G
Carbs
5.2g
· 77%
Protein
1.1g
· 16%
Fat
0.2g
· 7%
Fiber
1.6g
Salad (tomato, onion, cucumber, pepper) Vitamins & Minerals
Vitamins
Vitamin A
350µg · 39% DV
Vitamin C
22mg · 24% DV
Vitamin K
14µg · 12% DV
Folate
18µg · 5% DV
Minerals
Potassium ⭐
260mg · 8% DV
Phosphorus
28mg · 4% DV
Magnesium
13mg · 3% DV
Calcium
22mg · 2% DV
Salad (tomato, onion, cucumber, pepper) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salad (tomato, onion, cucumber, pepper) 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 Salad (tomato, onion, cucumber, pepper) Contain Allergens?
No known major allergens
Which Diets Is Salad (tomato, onion, cucumber, pepper) 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
Salad (tomato, onion, cucumber, pepper) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salad (tomato, onion, cucumber, pepper)
Salad (tomato, onion, cucumber, pepper) — Frequently Asked Questions
How can I stop this salad from getting watery?
Add salt and dressing right before serving, because tomatoes and cucumbers release water quickly. Drying the vegetables well and keeping onions separate until the end also helps.
How long does chopped salad stay fresh in the fridge?
If stored undressed in a sealed container, it is usually best the same day and still acceptable by the next day. Once dressed, it softens and releases liquid much faster.
Can this salad be frozen?
No, this kind of raw vegetable salad does not freeze well. After thawing, the tomatoes, cucumbers, and peppers lose their crisp texture and become watery.
How do I make the onion taste less harsh?
Soaking sliced onion briefly in cold water can mellow its sharpness. A quick rinse after slicing can also make the flavor less overpowering.
What foods pair well with this salad?
It works well with grilled meat, chicken, fish, legumes, and egg-based meals. Its fresh, juicy texture balances richer or heavier dishes.
Is this salad better before or after a workout?
On its own, it is usually too light for post-workout recovery because it is not very protein- or energy-dense. It works better as part of a meal with foods like yogurt, eggs, chicken, or beans.
Can eating this salad at night cause bloating?
For some people, raw onion and raw fibrous vegetables can increase gas or bloating in the evening. If you are sensitive, use less onion or keep the portion smaller.
Does adding lemon juice and olive oil change its nutritional value?
Yes, adding fat can help your body absorb some compounds from tomatoes and peppers more effectively. Just remember that generous dressing can raise the total energy of the meal.
Can this salad replace a full meal?
Usually not by itself, because it is light and may not keep you full for long. It is more balanced when paired with a protein source and, if needed, a whole grain or legumes.
Is it okay to eat the same tomato, onion, cucumber, and pepper salad every day?
Yes, for most people it is a practical way to eat more unprocessed vegetables regularly. Still, rotating in other vegetables can give you a wider range of nutrients and flavors.
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Nutrition data compiled from USDA FoodData Central and scientific sources.