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Tomato Cucumber Mozzarella Calories
Refreshing salad, source of protein and calcium, low calorie
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato Cucumber Mozzarella (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 4.8 g of carbs, 4.2 g of protein, 4.2 g of fat and 1.2 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tomato Cucumber Mozzarella Nutrition Facts
Selected: 1 serving (medium) · 120 g
78
KCAL / 120G
Carbs
4.8g
· 2% DV
Protein
4.2g
· 8% DV
Fat
4.2g
· 5% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 23% · Fat 51%
Tomato Cucumber Mozzarella nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 2.4 g | 12% |
| Trans fat | 0 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 4.2 g | 8% |
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 Tomato Cucumber Mozzarella?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 78 kcal |
| 1 serving (extra small) | 60 g | 39 kcal |
| 1 serving (small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (chopped) | 100 g | 65 kcal |
| 1 piece (whole) | 150 g | 98 kcal |
| 1 serving (large) | 180 g | 117 kcal |
| 1 serving (jumbo) | 250 g | 163 kcal |
| 2 piece (double) | 300 g | 195 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Tomato Cucumber Mozzarella
How do you make tomato cucumber mozzarella salad?
Tomato cucumber mozzarella salad is made by tossing chopped tomatoes and cucumber with mozzarella. Dress it with olive oil, lemon juice or vinegar, salt, and pepper. Add the dressing just before serving so the vegetables stay crisp rather than releasing too much liquid.
What dressing goes with tomato cucumber mozzarella salad?
A simple olive oil and lemon dressing works especially well with tomato cucumber mozzarella salad. Red wine vinegar is another good option. Add basil or oregano if you like, but keep the dressing light so it does not overpower the mild mozzarella.
How do you keep tomato cucumber mozzarella salad from getting watery?
To keep tomato cucumber mozzarella salad from getting watery, drain excess liquid from the mozzarella and pat the cucumber dry after cutting. Salt the salad and add its dressing just before serving, since salt draws moisture from the vegetables.
Is tomato cucumber mozzarella salad the same as Caprese salad?
No, tomato cucumber mozzarella salad includes cucumber, while classic Caprese salad is made with tomato, mozzarella, and basil. The cucumber gives this salad extra crunch and freshness; basil and olive oil are more characteristic of Caprese.
Can you make tomato cucumber mozzarella salad ahead of time?
You can prep the tomatoes, cucumber, and mozzarella ahead, but keep them separate from the salt and dressing until serving. Once assembled, refrigerate tomato cucumber mozzarella salad in a covered container and eat it promptly, as the vegetables soften and release liquid.
What kind of mozzarella is best for tomato cucumber mozzarella salad?
Fresh mozzarella is the best fit for tomato cucumber mozzarella salad because its soft, milky texture complements the fresh vegetables. Drain it well before adding it. Small mozzarella pearls are convenient, while firmer low-moisture mozzarella gives a less creamy result.
What can you add to tomato cucumber mozzarella salad?
Tomato cucumber mozzarella salad pairs well with olives, red onion, basil, or fresh herbs. For a more substantial meal, add chickpeas or cooked grains. Keep extra ingredients balanced so the mozzarella and fresh vegetables remain the main flavors.
What can you serve with tomato cucumber mozzarella salad?
Serve tomato cucumber mozzarella salad with grilled chicken, fish, or roasted vegetables, or alongside crusty bread for a simple lunch. It also works as a fresh side for pasta, but add the dressing at the table if serving it buffet-style.
Is tomato cucumber mozzarella salad healthy?
Yes, tomato cucumber mozzarella salad can be a nourishing meal or side: it combines fresh vegetables with mozzarella, which provides protein and calcium. For a lighter dressing, use olive oil sparingly and rely on lemon, vinegar, and herbs for flavor.
Can you use cherry tomatoes in tomato cucumber mozzarella salad?
Yes, cherry tomatoes work well in tomato cucumber mozzarella salad. Halve them so their juices mingle with the dressing, and use mini mozzarella balls if you want similarly sized pieces. This version is convenient for packed lunches, though it should stay chilled.
Tomato Cucumber Mozzarella Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
Vitamin A
144µg · 16% DV
Vitamin K
15.6µg · 13% DV
Vitamin C
10.8mg · 12% DV
Minerals
Calcium
144mg · 14% DV
Phosphorus
84mg · 12% DV
Sodium
192mg · 8% DV
Potassium ⭐
264mg · 8% DV
Tomato Cucumber Mozzarella Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Cucumber Mozzarella
To burn the 78 calories in 1 serving (medium) (120 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 Mozzarella?
Tomato Cucumber Mozzarella is a fresh salad of ripe tomato, crisp cucumber and soft mozzarella, often finished with olive oil and herbs. It draws on familiar Mediterranean combinations and comes together with little preparation: slice the vegetables and cheese, then season just before serving.
Juicy, gently tangy tomato and cool cucumber balance mozzarella’s mild, milky flavour and tender texture. In Mediterranean-style meals, it works as a light lunch, a starter or a side alongside grilled foods; serve it with bread to make it more substantial. At about 65 calories per 100 g, it is a refreshing, relatively light option that also contributes protein and calcium. For a lighter dressing, use olive oil sparingly and let the ripe tomatoes add their own juiciness.
How Nutritious Is Tomato Cucumber Mozzarella?
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 Mozzarella 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 Mozzarella Contain Allergens?
Contains these allergens:
Which Diets Is Tomato Cucumber Mozzarella Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tomato Cucumber Mozzarella Fat Profile
SATURATED
2.4g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.