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Summer Salad Calories
Refreshing, low-calorie salad with seasonal vegetables
In season: Summer
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Summer Salad (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 9.8 g of carbs, 1.6 g of protein, 0.8 g of fat and 2.6 g of fiber. Its 384 µg of Vitamin A covers 43% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
What is Summer Salad?
Summer Salad brings together chunky tomatoes, cucumber, green pepper, red onion and parsley, usually dressed simply with lemon and olive oil. It is a flexible warm-weather salad rather than a single fixed recipe, made with whatever fresh vegetables are in season.
The juicy tomatoes and crisp cucumber balance the pepper’s gentle bite and the sharper onion. Serve it alongside grilled food, spoon it into a sandwich, or enjoy it as a light lunch; in Turkey, similar salads often appear with everyday meals and as part of a meze spread. It is mostly vegetables and water, with 45 calories per 100 g. Add beans or chickpeas to make it more substantial, or keep the dressing light for a fresher side.
Summer Salad Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
8.2g
· 3% DV
Protein
1.3g
· 3% DV
Fat
0.7g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 12% · Fat 14%
Summer Salad Vitamins & Minerals
Vitamins
Vitamin A
320µg · 36% DV
Vitamin K
32µg · 27% DV
Vitamin C
19mg · 21% DV
Folate
38µg · 10% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Phosphorus
28mg · 4% DV
Calcium
32mg · 3% DV
How Nutritious Is Summer Salad?
Nutrient density
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.
Summer Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Summer Salad
To burn the 45 calories in 100 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.
Is Summer 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 Summer Salad Contain Allergens?
No known major allergens
Which Diets Is Summer 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
Summer Salad Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Summer Salad
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Frequently Asked Questions About Summer Salad
What goes in a Summer Salad?
A Summer Salad commonly combines ripe tomatoes, cucumber, green pepper, red onion and parsley. Cut the vegetables into bite-sized pieces and add olive oil, lemon juice and salt shortly before serving.
How do you make a Summer Salad?
To make a Summer Salad, chop the tomatoes, cucumber and green pepper, then toss them with thinly sliced red onion and parsley. Dress with olive oil, lemon juice and salt, and serve fresh.
What dressing goes best with a Summer Salad?
Olive oil and lemon juice make a bright, simple dressing for a Summer Salad. Add salt to taste, or use a little red-wine vinegar for a sharper flavor; dress the vegetables just before serving.
How do you keep a Summer Salad from getting watery?
Keep a Summer Salad from getting watery by cutting the tomatoes shortly before serving and adding the dressing at the last moment. If prepping ahead, store the chopped vegetables and dressing separately in the refrigerator.
Can you make Summer Salad ahead of time?
You can prep the ingredients for Summer Salad ahead, but wait to cut the tomatoes and add the dressing until close to mealtime. This keeps the vegetables firmer and prevents liquid from collecting at the bottom.
What do you serve with Summer Salad?
Summer Salad pairs well with grilled chicken, fish, kebabs and other hearty mains. It also works alongside flatbread or a grain dish, where its crisp vegetables and tangy dressing bring freshness to the plate.
How long does Summer Salad last in the refrigerator?
Store Summer Salad in a covered container in the refrigerator and aim to eat it the same day. Once dressed, the vegetables soften and release liquid, so leftovers are usually less crisp the next day.
Can you add feta to Summer Salad?
Yes, crumbled feta works well in Summer Salad and adds a salty, creamy contrast to the fresh vegetables. Add it just before serving, and taste before adding extra salt because feta is already salty.
Should you peel the cucumber for Summer Salad?
No, you do not need to peel cucumber for Summer Salad; wash it well and slice or chop it. Peel it if you prefer a softer texture or the skin is especially tough.
How can you make the onion milder in Summer Salad?
To make the red onion milder in Summer Salad, slice it thinly and soak it briefly in cold water, then drain it well. This softens its sharp bite without changing the rest of the salad.
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Nutrition data compiled from USDA FoodData Central and scientific sources.