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Summer salad with onion Calories
Light low-calorie summer salad with onion, hydrating vegetables, vitamin C and fiber
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Summer salad with onion has 32 calories. It contains 6.2 g of carbs, 1.1 g of protein, 0.3 g of fat and 1.7 g of fiber. Its 24 µg of Vitamin K covers 20% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Summer salad with onion Nutrition Facts
Selected: 100 g
32
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
1.1g
· 2% DV
Fat
0.3g
· 0% 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 78% · Protein 14% · Fat 8%
Summer salad with onion nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 1.1 g | 2% |
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 Summer salad with onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 58 kcal |
| 1 piece (small) | 70 g | 22 kcal |
| 1 cup (chopped) | 90 g | 29 kcal |
| 100 g | 100 g | 32 kcal |
| 1 serving (small) | 120 g | 38 kcal |
| 1 piece (medium) | 140 g | 45 kcal |
| 2 cup (chopped) | 180 g | 58 kcal |
| 1 serving (large) | 250 g | 80 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Summer salad with onion
What goes in summer salad with onion?
Summer salad with onion is usually made with tomatoes, cucumber, sweet pepper, and onion. Parsley or other fresh herbs, lemon juice, and olive oil are common additions. The exact mix varies with the season and the cook.
How do you make summer salad with onion?
To make summer salad with onion, chop the fresh vegetables, toss them with lemon juice and olive oil, and season just before serving. Keep the pieces fairly substantial rather than mincing them; the salad stays crunchier and releases less liquid.
What dressing works best for summer salad with onion?
A simple lemon-and-olive-oil dressing works well for summer salad with onion because it brightens the vegetables without covering their flavor. Add the dressing shortly before serving; a little vinegar can replace some or all of the lemon for a sharper finish.
How do you make the onion milder in summer salad with onion?
To mellow the onion in summer salad with onion, slice it thinly and soak it briefly in cold water, then drain it well. You can also toss the slices with a little lemon juice before mixing them into the vegetables.
Why does summer salad with onion get watery?
Summer salad with onion gets watery because chopped tomatoes and cucumbers release juice, especially after salting or dressing. Cut the vegetables shortly before serving, add salt at the end, and drain any liquid that collects before bringing the salad to the table.
Can you make summer salad with onion ahead of time?
You can wash and dry the vegetables for summer salad with onion ahead of time, but chop and dress them close to serving. Once cut, they soften and release liquid in the refrigerator, so keep the dressing separate if you need to prep early.
What should you serve with summer salad with onion?
Summer salad with onion pairs well with grilled chicken, fish, or meat, and it also suits simple meals such as beans and rice. Its fresh, tangy flavor makes it a useful side for richer or more filling main dishes.
Can you add feta or olives to summer salad with onion?
Yes, feta or olives can be added to summer salad with onion for a saltier, more savory variation. Use less added salt if you include either one, and add them just before serving so the salad keeps its fresh texture.
How long does summer salad with onion last in the fridge?
Summer salad with onion is best eaten the day it is made, since the chopped vegetables soften as they sit. Refrigerate leftovers in a covered container and aim to eat them the next day; discard salad that has been left out for a long time.
Which herbs go well in summer salad with onion?
Parsley is a classic choice for summer salad with onion, while mint adds a cooler, more aromatic note. Use one or a small combination of fresh herbs so they complement the onion and vegetables rather than overwhelm them.
Summer salad with onion Vitamins & Minerals
Vitamins
Vitamin K
24µg · 20% DV
Vitamin C
14mg · 16% DV
B6
0.08mg · 5% DV
Vitamin A
42µg · 5% DV
Minerals
Potassium ⭐
210mg · 6% DV
Copper
0.05mg · 6% DV
Manganese
0.12mg · 5% DV
Phosphorus
28mg · 4% DV
Sodium
18mg · 1% DV
Summer salad with onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Summer salad with onion
To burn the 32 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.
What is Summer salad with onion?
Summer salad with onion brings together chopped seasonal vegetables—often tomatoes, cucumber and pepper—with the sharp, fresh bite of onion. It is a simple home-style salad associated with Turkish summer cooking, usually dressed with lemon juice and olive oil; the exact mix varies with the season and the cook.
Juicy and crisp, it is served alongside grilled food, beans or other everyday dishes, and makes a refreshing addition to a warm-weather meal. The vegetables provide water and fibre, while the salad remains light in calories. Keep the dressing modest for a lighter plate, or serve it with bread to catch the juices.
How Nutritious Is Summer salad with onion?
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.
Is Summer salad with 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 Summer salad with onion Contain Allergens?
No known major allergens
Which Diets Is Summer salad with 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
Summer salad with onion Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.