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Tomato, cucumber, and herb salad Calories
A light, low-calorie salad of tomatoes, cucumber, and fresh herbs, without added oil.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tomato, cucumber, and herb salad (150 g) has 30 calories. That works out to 20 calories per 100 g. It contains 6.3 g of carbs, 1.4 g of protein, 0.3 g of fat and 1.8 g of fiber. Its 45 µg of Vitamin K covers 38% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato, cucumber, and herb salad Nutrition Facts
Selected: 1 cup (medium) · 150 g
30
KCAL / 150G
Carbs
6.3g
· 2% DV
Protein
1.4g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 17% · Fat 8%
Tomato, cucumber, and herb salad nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 1.8 g | 6% |
| 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 Cup of Tomato, cucumber, and herb salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 30 kcal |
| 2 tablespoon (chopped) | 30 g | 6 kcal |
| ½ cup (small) | 75 g | 15 kcal |
| 100 g | 100 g | 20 kcal |
| 1 serving (small) | 120 g | 24 kcal |
| 1 serving (medium) | 180 g | 36 kcal |
| 1.5 cup (large) | 225 g | 45 kcal |
| 1 serving (large) | 250 g | 50 kcal |
Calculated from 20 calories per 100 g.
Frequently Asked Questions About Tomato, cucumber, and herb salad
How do you make tomato, cucumber, and herb salad?
Tomato, cucumber, and herb salad is made by tossing chopped tomatoes and cucumber with fresh herbs. Cut the vegetables into bite-sized pieces, add parsley, mint, or dill, and season just before serving with salt and lemon juice so the salad stays crisp.
What herbs go in tomato, cucumber, and herb salad?
Parsley, mint, and dill all work well in tomato, cucumber, and herb salad. Parsley gives it a familiar fresh base, while mint makes the flavor brighter. Wash and dry the herbs thoroughly before chopping to keep extra water out of the bowl.
Can you make tomato, cucumber, and herb salad ahead of time?
You can prepare the ingredients for tomato, cucumber, and herb salad ahead, but combine and season them shortly before serving. Chopped tomatoes and cucumber release liquid as they stand, so keep the vegetables and herbs separate and add salt and lemon at the last minute.
How long does tomato, cucumber, and herb salad last in the fridge?
Tomato, cucumber, and herb salad is best eaten the day it is made. Refrigerate leftovers in a covered container, but expect the vegetables to soften and release liquid, especially if they have already been salted or dressed.
Why does tomato, cucumber, and herb salad get watery?
Tomato, cucumber, and herb salad gets watery because cut tomatoes and cucumbers release juice, and salt draws out more moisture. Chop the vegetables shortly before serving, dry the herbs well, and add salt and lemon just before the salad reaches the table.
Does tomato, cucumber, and herb salad need oil?
Tomato, cucumber, and herb salad does not need oil; this version is made without added oil. Lemon juice and fresh herbs give it plenty of brightness, though you can drizzle on olive oil at the table if you prefer a richer finish.
What is the difference between tomato, cucumber, and herb salad and Turkish shepherd salad?
Tomato, cucumber, and herb salad is close to Turkish shepherd salad, but the recipes can differ. Shepherd salad commonly includes onion and green pepper, while this version emphasizes fresh herbs and is made without added oil.
What goes well with tomato, cucumber, and herb salad?
Tomato, cucumber, and herb salad pairs well with grilled vegetables, beans, lentils, or bread. Its fresh, tangy flavor also complements grilled meat or fish, making it a useful side for a barbecue or a Mediterranean-style meal.
How should you cut the vegetables for tomato, cucumber, and herb salad?
Cut the tomatoes and cucumber into similar bite-sized pieces for tomato, cucumber, and herb salad. Avoid chopping the tomatoes too finely, since they can become mushy; dry the washed vegetables and herbs well before assembling the salad.
Can you add feta or onion to tomato, cucumber, and herb salad?
Yes, you can add feta or onion to tomato, cucumber, and herb salad, although neither is essential. Thinly sliced red onion adds a sharp bite, while crumbled feta makes the salad saltier and more substantial, so taste before adding extra salt.
Tomato, cucumber, and herb salad Vitamins & Minerals
Vitamins
Vitamin K
45µg · 38% DV
Vitamin C
21mg · 23% DV
B6
0.12mg · 7% DV
Vitamin A
63µg · 7% DV
Minerals
Potassium ⭐
360mg · 11% DV
Copper
0.08mg · 9% DV
Manganese
0.18mg · 8% DV
Phosphorus
36mg · 5% DV
Sodium
6mg · 0% DV
Tomato, cucumber, and herb salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, cucumber, and herb salad
To burn the 30 calories in 1 cup (medium) (150 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, cucumber, and herb salad?
Tomato, cucumber, and herb salad brings chopped fresh tomatoes and cucumber together with herbs such as parsley, mint, or dill. It is a simple combination found across Mediterranean and Middle Eastern cooking, with the choice of herbs varying by kitchen and season.
Juicy tomato and crisp cucumber make it fresh and refreshing, whether served alongside grilled food, beans, or other home-cooked meals. It also works as a light side at lunch or dinner. Made without added oil, it is low in calories and consists mostly of water, with some fibre from the vegetables. A squeeze of lemon and a little salt can brighten the flavours; add the dressing shortly before serving to keep the cucumber crisp.
How Nutritious Is Tomato, cucumber, and herb salad?
Nutrient density
Medium
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, cucumber, and herb 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, cucumber, and herb salad Contain Allergens?
No known major allergens
Which Diets Is Tomato, cucumber, and herb 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, cucumber, and herb salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.