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Tomato cucumber pepper onion salad with olive oil Calories
Olive-oil dressed, fiber-rich, low calorie
CALORIES
GI
POTASSIUM
FIBER
Tomato cucumber pepper onion salad with olive oil Nutrition Facts
Selected: 100 g
58
KCAL / 100G
Carbs
4.8g
· 32%
Protein
0.9g
· 6%
Fat
4.1g
· 62%
Fiber
1.3g
Tomato cucumber pepper onion salad with olive oil Vitamins & Minerals
Vitamins
Vitamin C
24mg · 27% DV
Vitamin K
24µg · 20% DV
Vitamin E
1.6mg · 11% DV
Biotin
1.8µg · 6% DV
Minerals
Iron
1mg · 6% DV
Potassium ⭐
220mg · 6% DV
Magnesium
13mg · 3% DV
Phosphorus
24mg · 3% DV
Tomato cucumber pepper onion salad with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tomato cucumber pepper onion salad with olive oil 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 pepper onion salad with olive oil Contain Allergens?
No known major allergens
Which Diets Is Tomato cucumber pepper onion salad with olive oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tomato cucumber pepper onion salad with olive oil Fat Profile
SATURATED
0.58g
MONOUNSATURATED
2.9g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Foods Similar to Tomato cucumber pepper onion salad with olive oil
Tomato cucumber pepper onion salad with olive oil — Frequently Asked Questions
How can I keep this salad from getting watery if I make it ahead?
Tomatoes and cucumbers release water once salted, so add salt and olive oil just before serving when possible. Keeping the onion separate until the end can also help preserve texture.
How long does it stay fresh in the fridge?
Once dressed, it is usually best within 1 day in the refrigerator. After that, the vegetables tend to soften and release more liquid.
Can this salad be frozen?
Freezing is not recommended. Tomatoes, cucumbers, and onions lose their crisp texture and become watery after thawing.
How do I make the onion taste less harsh?
Soaking sliced onion in cold water for 5–10 minutes can reduce sharpness. A brief toss with a little lemon juice or vinegar can also mellow the flavor.
Does adding olive oil change how nutritious the salad is?
Yes, olive oil can help the body absorb some fat-soluble compounds naturally present in vegetables like tomatoes and peppers. It also makes the salad more satisfying, while increasing overall energy density.
Is this salad better before or after a workout?
On its own, it is light and may not provide enough staying power before intense exercise for some people. After training, pairing it with a protein source such as eggs, yogurt, cheese, beans, chicken, or fish makes it more balanced.
Is it bad to eat this salad at night?
No, eating it at night is not inherently harmful. However, raw onion and raw vegetables may trigger bloating or reflux in some people late in the evening.
What should I pair with this salad to make a fuller meal?
It works well with whole grains, legumes, eggs, cheese, grilled chicken, or fish. Adding a protein-rich side usually makes the meal more filling and balanced.
How is this different from a classic shepherd’s salad?
It is very similar, and the difference is often in the cut size, pepper choice, and the amount of lemon or vinegar used. In many versions of shepherd’s salad, the vegetables are chopped more finely.
Who should be careful with this salad?
People with reflux, sensitive stomachs, irritable bowel symptoms, or a strong sensitivity to raw onion may tolerate it less well. The issue is usually the raw vegetables and onion rather than the salad being unhealthy overall.
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Nutrition data compiled from USDA FoodData Central and scientific sources.