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Tomato, pepper, parsley salad Calories
Refreshing, low-calorie, rich in vitamins and minerals
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato, pepper, parsley salad (120 g) has 34 calories. That works out to 28 calories per 100 g. It contains 6.2 g of carbs, 1.4 g of protein, 0.4 g of fat and 2.5 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Tomato, pepper, parsley salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
34
KCAL / 120G
Carbs
6.2g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 16% · Fat 11%
Tomato, pepper, parsley salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 34 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 2.5 g | 9% |
| Protein | 1.4 g | 3% |
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 Serving of Tomato, pepper, parsley salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 34 kcal |
| 1 piece (small) | 60 g | 17 kcal |
| 1 serving (small) | 80 g | 22 kcal |
| 100 g | 100 g | 28 kcal |
| 1 cup (medium) | 100 g | 28 kcal |
| 1 piece (large) | 150 g | 42 kcal |
| 1 serving (large) | 180 g | 50 kcal |
| 1 pack (medium) | 200 g | 56 kcal |
| 1 bottle (large) | 250 g | 70 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Tomato, pepper, parsley salad
How do you make tomato, pepper, parsley salad?
Chop ripe tomatoes and pepper, then toss them with finely chopped parsley. Dress the salad with olive oil, lemon juice, and salt just before serving. Cutting the vegetables too far ahead can make the salad watery.
What goes in tomato, pepper, parsley salad?
The basic ingredients are tomatoes, pepper, and parsley. Olive oil, lemon juice, and salt are common additions; cucumber or onion can also be included, though they make the salad closer to other chopped vegetable salads.
What dressing goes with tomato, pepper, parsley salad?
A simple dressing of olive oil, lemon juice, and salt works well with tomato, pepper, parsley salad. Red wine vinegar can replace the lemon for a sharper tang; add the dressing shortly before serving to keep the vegetables crisp.
What should you serve with tomato, pepper, parsley salad?
Tomato, pepper, parsley salad pairs well with grilled meat, chicken, or fish, and also works alongside beans, rice, or flatbread. Its fresh, tangy flavor balances richer mains without needing a heavy dressing.
Can you make tomato, pepper, parsley salad ahead of time?
You can wash and chop the ingredients ahead, but it is better to assemble tomato, pepper, parsley salad shortly before eating. Chopped tomatoes release juice, and the parsley loses its fresh texture if the dressed salad sits too long.
How long does tomato, pepper, parsley salad last in the fridge?
Tomato, pepper, parsley salad is best eaten fresh, but leftovers can be kept covered in the refrigerator for about a day. The vegetables soften and release liquid as they sit, so drain excess juice before serving leftovers.
Should tomato, pepper, parsley salad use bell pepper or hot pepper?
Sweet bell pepper is the usual choice for tomato, pepper, parsley salad because it adds crunch without overpowering the tomatoes. A little hot pepper works if you want heat, but it changes the salad’s mild, fresh flavor.
How is tomato, pepper, parsley salad different from shepherd’s salad?
Tomato, pepper, parsley salad focuses on tomatoes, pepper, and parsley. Shepherd’s salad commonly includes cucumber and onion as well, and may use a different balance of herbs and dressing; recipes for both vary by region and household.
Can you add onion to tomato, pepper, parsley salad?
Yes, finely chopped red or spring onion can be added to tomato, pepper, parsley salad. Use a small amount if you want the parsley and tomato to remain prominent; rinsing chopped onion briefly can soften its sharp bite.
Do you need to peel tomatoes for tomato, pepper, parsley salad?
No, you usually do not need to peel tomatoes for tomato, pepper, parsley salad. The skin helps the pieces hold their shape; choose ripe but firm tomatoes and remove only any tough stem area before chopping.
Tomato, pepper, parsley salad Vitamins & Minerals
Vitamins
Vitamin K
144µg · 120% DV
Vitamin A
504µg · 56% DV
Vitamin C
45.6mg · 51% DV
Folate
43.2µg · 11% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
348mg · 10% DV
Manganese
0.16mg · 7% DV
Magnesium
22mg · 5% DV
Sodium
11mg · 0% DV
Tomato, pepper, parsley salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, pepper, parsley salad
To burn the 34 calories in 1 serving (medium) (120 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 Tomato, pepper, parsley salad?
Tomato, pepper, parsley salad is a fresh, simply assembled salad of chopped tomatoes, sweet pepper and parsley. It is common across Mediterranean and Middle Eastern tables, with seasonings varying by household; lemon juice and a little olive oil are often added, but the vegetables can also be served with a lighter dressing.
Juicy tomato, crisp pepper and fragrant herbs make it a refreshing side for grilled foods, grains or beans, or a quick addition to lunch. At about 28 calories per 100 g, it is a light choice that contributes fibre and a range of vitamins and minerals. Add chickpeas or another bean if you want it to make a more filling meal, and keep the oil modest for a lighter serving.
How Nutritious Is Tomato, pepper, parsley 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 Tomato, pepper, parsley 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 Tomato, pepper, parsley salad Contain Allergens?
No known major allergens
Which Diets Is Tomato, pepper, 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, pepper, parsley salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.