1 serving (medium) of Salad with Tomato and Onion (120 g) has 38 calories. That works out to 32 calories per 100 g. It contains 7.4 g of carbs, 1.3 g of protein, 0.2 g of fat and 1.9 g of fiber. Its 16.8 mg of Vitamin C covers 19% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Salad with Tomato and Onion?

Salad with tomato and onion brings ripe tomatoes together with thinly sliced onion, often finished with fresh herbs such as parsley. It is a simple home-style salad found across Turkey and the wider Mediterranean, with variations that add lemon juice or a little olive oil.

Juicy, gently sweet tomatoes balance the onion’s sharper bite. In Turkey it commonly accompanies grilled meats and kebabs, but it also works as a light side for everyday meals; crusty bread is handy for soaking up the tomato juices. Mostly water, with some fibre, it is a naturally light choice. Keep it especially fresh and light with lemon instead of much oil, or serve it alongside beans, eggs or another more filling dish.

Salad with Tomato and Onion Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

1.1g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.6g

· 6% DV

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

Calories come from: Carbs 80% · Protein 14% · Fat 6%

Salad with Tomato and Onion Vitamins & Minerals

Vitamins

Vitamin C

14mg · 16% DV

Vitamin K

7µg · 6% DV

Vitamin A

42µg · 5% DV

0.09mg · 5% DV

Minerals

Potassium ⭐

210mg · 6% DV

Magnesium

12mg · 3% DV

Phosphorus

24mg · 3% DV

Calcium

21mg · 2% DV

How Nutritious Is Salad with Tomato and Onion?

Nutrient density

High

60/ 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.

Salad with Tomato and Onion 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 with Tomato and Onion

To burn the 32 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

4min

Swimming

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

Is Salad with Tomato and Onion 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 with Tomato and Onion 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 Salad with Tomato and Onion 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 with Tomato and Onion Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

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

Compare Salad with Tomato and Onion

🥗vs🍅

Salad with Tomato and Onion vs Tomato14 kcal more per 100 g

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Salad with Tomato and Onion vs Mixed Green Salad14 kcal more per 100 g

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Salad with Tomato and Onion vs Red Pepper1 kcal more per 100 g

→🥗vs🥄

Salad with Tomato and Onion vs Boiled Beetroot12 kcal fewer per 100 g

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Foods Similar to Salad with Tomato and Onion

🍅

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 with Tomato and Onion

How do you make Salad with Tomato and Onion?

To make Salad with Tomato and Onion, cut ripe tomatoes into wedges and slice the onion thinly. Toss with olive oil, lemon juice or vinegar, and salt just before serving; add fresh herbs if you like.

What dressing goes with Salad with Tomato and Onion?

A simple olive-oil and lemon dressing suits Salad with Tomato and Onion particularly well. Red-wine vinegar is another option; season lightly, since salt draws juice from the tomatoes and can make the salad watery.

Which tomatoes are best for Salad with Tomato and Onion?

Firm, ripe tomatoes work best in Salad with Tomato and Onion because they hold their shape when cut. Choose fragrant tomatoes that feel heavy for their size, and avoid very soft ones if you want less juice on the plate.

How do you keep Salad with Tomato and Onion from getting watery?

To keep Salad with Tomato and Onion from getting watery, cut the tomatoes into large pieces and add salt and dressing just before serving. Salting early draws out their juice, especially if the salad sits for a while.

Should you soak the onion for Salad with Tomato and Onion?

You can soak the sliced onion for Salad with Tomato and Onion in cold water for a few minutes if its raw bite is too strong. Drain and dry it well before mixing, so excess water does not dilute the dressing.

Can you use red onion in Salad with Tomato and Onion?

Yes, red onion works well in Salad with Tomato and Onion and adds color as well as a milder, slightly sweet taste. Slice it thinly so it does not overpower the tomatoes, and use white or yellow onion for a sharper flavor.

Can Salad with Tomato and Onion be made ahead?

You can slice the onion and prepare the dressing ahead, but assemble Salad with Tomato and Onion shortly before serving. Cut tomatoes release juice as they sit, so early mixing can leave the salad soft and watery.

What should you serve with Salad with Tomato and Onion?

Salad with Tomato and Onion pairs well with grilled meat, fish, kebabs, or beans, and it can brighten a sandwich or grain bowl. Serve it as a fresh side, with crusty bread to soak up the tomato juices.

How long does Salad with Tomato and Onion last in the fridge?

Salad with Tomato and Onion is best eaten fresh, but leftovers can be kept covered in the refrigerator and eaten within a day. The tomatoes will soften and release liquid, so drain excess juice before serving again.

Do you peel tomatoes for Salad with Tomato and Onion?

No, tomatoes do not need peeling for Salad with Tomato and Onion. Wash them, remove the core if you prefer, and cut them into wedges; leaving the skin on helps the pieces keep their shape.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026