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Tomato, Cucumber, Red Pepper & Parsley Salad Calories
Low calorie, rich in vitamin C and fiber, refreshing
CALORIES
GI
POTASSIUM
FIBER
Tomato, Cucumber, Red Pepper & Parsley Salad Nutrition Facts
Selected: 100 g
27
KCAL / 100G
Carbs
5.1g
· 74%
Protein
1.1g
· 16%
Fat
0.3g
· 10%
Fiber
1.6g
Tomato, Cucumber, Red Pepper & Parsley Salad Vitamins & Minerals
Vitamins
Vitamin C
54mg · 60% DV
Vitamin A
370µg · 41% DV
Vitamin K
48µg · 40% DV
Folate
32µg · 8% DV
Minerals
Potassium ⭐
260mg · 8% DV
Iron
1mg · 6% DV
Magnesium
15mg · 4% DV
Phosphorus
28mg · 4% DV
Tomato, Cucumber, Red Pepper & Parsley Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tomato, Cucumber, Red Pepper & Parsley 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, Red Pepper & Parsley Salad Contain Allergens?
No known major allergens
Which Diets Is Tomato, Cucumber, Red Pepper & Parsley 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, Red Pepper & Parsley Salad Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tomato, Cucumber, Red Pepper & Parsley Salad
Tomato, Cucumber, Red Pepper & Parsley Salad — Frequently Asked Questions
Will this salad go watery if I make it ahead?
Yes, tomatoes and cucumbers release water as they sit. For a crisper texture, add salt and dressing shortly before serving.
How long does this salad keep in the fridge?
It is best eaten the same day for the freshest texture. In a sealed container, it usually keeps for up to 1 day in the fridge, but it will soften and release liquid.
Can this salad be frozen?
Freezing is not recommended. After thawing, the tomato, cucumber, and pepper become soft and the salad turns watery.
How can I keep the parsley from wilting or darkening?
Wash it, dry it thoroughly, and chop it close to serving time. Adding lemon juice or vinegar at the last minute can also help preserve a fresher look.
Is this salad filling enough on its own?
It provides fibre but is low in energy and protein, so it may not keep you full for long by itself. Pairing it with yogurt, beans, eggs, cheese, or a grilled protein makes it a more balanced meal.
Is it better before or after a workout?
Because it is light, it can work before exercise without feeling too heavy. After training, it is better paired with a protein-rich food to support recovery.
Does adding olive oil ruin the nutrition profile?
No. In fact, a little fat can help with absorption of some fat-soluble compounds, though it also increases the total energy of the dish.
Is it true that eating tomato and cucumber together reduces their benefits?
That claim is overstated. Eating them together is generally fine and does not cause any meaningful loss of nutrition in normal meals.
What foods pair well with this salad?
It works well alongside grilled meat, chicken, fish, legumes, or egg dishes. Combined with a protein or grain-based main, it helps create a more balanced plate.
Who should be careful with this salad?
People with reflux, sensitive stomachs, or bloating from raw vegetables may do better with smaller portions or milder dressing. Those taking blood thinners should also keep parsley intake consistent rather than changing it dramatically from usual habits.
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Nutrition data compiled from USDA FoodData Central and scientific sources.