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Sun-dried tomato salad Calories
Rich in fiber, antioxidants and vitamins, Mediterranean cuisine
In season: Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Sun-dried tomato salad (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 18.2 g of carbs, 4.2 g of protein, 8.2 g of fat and 5.8 g of fiber. Its 1020 µg of Vitamin A covers 113% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Sun-dried tomato salad?
Sun-dried tomato salad brings together concentrated, chewy dried tomatoes with ingredients such as parsley, onion and olive oil. It draws on the flavours of Mediterranean cooking, including the home-style salads and meze served in Turkey; recipes vary according to how the tomatoes are dried and seasoned.
The tomatoes taste sweet-tart and savoury, while fresh herbs and onion add brightness and bite. Serve it as a small side with grilled vegetables, bread or a larger meal, or add it to a mezze spread. It offers fibre alongside the tomatoes’ naturally occurring plant compounds; a 100 g serving has 4.8 g of fibre. If the tomatoes are especially firm, briefly soften them in warm water before mixing, and use a light hand with the oil for a less rich salad.
Sun-dried tomato salad Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
15.2g
· 6% DV
Protein
3.5g
· 7% DV
Fat
6.8g
· 9% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 10% · Fat 45%
Sun-dried tomato salad Vitamins & Minerals
Vitamins
Vitamin A
850µg · 94% DV
Vitamin E
2.5mg · 17% DV
Vitamin C
14mg · 16% DV
B3
2.2mg · 14% DV
Minerals
Sodium
690mg · 30% DV
Potassium ⭐
850mg · 25% DV
Iron
3mg · 17% DV
Magnesium
48mg · 11% DV
How Nutritious Is Sun-dried tomato 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.
Sun-dried tomato salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sun-dried tomato salad
To burn the 130 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 Sun-dried tomato 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 Sun-dried tomato salad Contain Allergens?
No known major allergens
Which Diets Is Sun-dried tomato 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
Sun-dried tomato salad Fat Profile
SATURATED
1.1g
MONOUNSATURATED
3.2g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Frequently Asked Questions About Sun-dried tomato salad
How do you make sun-dried tomato salad?
Sun-dried tomato salad is made by tossing softened, sliced sun-dried tomatoes with parsley, thinly sliced onion, olive oil, and lemon juice. Taste the tomatoes before seasoning, since oil-packed or salted ones can make the finished salad salty.
What goes well with sun-dried tomato salad?
Sun-dried tomato salad pairs well with grilled vegetables, fish, meat, crusty bread, or a grain bowl. Its concentrated, tangy flavor also works as a sandwich filling; use it as a sharp counterpoint to milder dishes.
Do you need to soak tomatoes for sun-dried tomato salad?
Yes, soak very dry, chewy tomatoes in warm water until pliable, then drain and pat them dry before making sun-dried tomato salad. Oil-packed tomatoes are usually soft enough to slice without soaking.
Can you use oil-packed tomatoes in sun-dried tomato salad?
Yes, oil-packed tomatoes work well in sun-dried tomato salad. Drain them first and use less additional oil in the dressing; the packing oil can also add flavor, but only use it if it smells fresh and has been stored safely.
Can sun-dried tomato salad be made ahead?
Yes, you can prepare sun-dried tomato salad ahead, but parsley and onion soften as they sit. For the freshest texture, mix the dressing and tomatoes first, then add the chopped herbs and onion closer to serving.
How long does sun-dried tomato salad last in the fridge?
Sun-dried tomato salad keeps in a covered container in the refrigerator for a few days. Fresh onion and parsley lose their texture over time, so it is best enjoyed sooner rather than stored for an extended period.
Can sun-dried tomato salad be served as a pasta salad?
Yes, sun-dried tomato salad can be turned into a pasta salad by folding it through cooked, cooled pasta. Add the tomatoes and dressing gradually, since their concentrated flavor can dominate a larger bowl.
Is sun-dried tomato salad usually served warm or cold?
Sun-dried tomato salad is usually served at room temperature or chilled, rather than hot. Letting it sit briefly after mixing helps the parsley, onion, and dressing flavor the tomatoes; refrigerate leftovers promptly.
Why is sun-dried tomato salad so salty?
Sun-dried tomato salad can taste salty because tomatoes are sometimes salted during drying or preserved in brine. Rinse or briefly soak very salty tomatoes, drain them well, and avoid adding salt until you have tasted the dressed salad.
Can you freeze sun-dried tomato salad?
Freezing sun-dried tomato salad is not recommended because parsley and onion turn limp and watery after thawing. Freeze plain softened tomatoes separately if needed, then make a fresh salad with herbs and dressing when you are ready to serve.
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Nutrition data compiled from USDA FoodData Central and scientific sources.