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Tomato cucumber salad with walnut sauce Calories
Refreshing low-calorie salad with healthy fats from walnut sauce
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato cucumber salad with walnut sauce (180 g) has 173 calories. That works out to 96 calories per 100 g. It contains 10.4 g of carbs, 4.3 g of protein, 13.3 g of fat and 3.1 g of fiber. Its 32.4 µg of Vitamin K covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato cucumber salad with walnut sauce Nutrition Facts
Selected: 1 serving (medium) · 180 g
173
KCAL / 180G
Carbs
10.4g
· 4% DV
Protein
4.3g
· 9% DV
Fat
13.3g
· 17% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 10% · Fat 67%
Tomato cucumber salad with walnut sauce nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 173 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 3.1 g | 11% |
| Protein | 4.3 g | 9% |
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 salad with walnut sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 173 kcal |
| 1 tablespoon (grated) | 18 g | 17 kcal |
| 1 piece (half) | 90 g | 86 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (small) | 120 g | 115 kcal |
| 1 cup (chopped) | 140 g | 134 kcal |
| 1 piece (whole) | 180 g | 173 kcal |
| 1 serving (large) | 260 g | 250 kcal |
| 2 cup (chopped) | 280 g | 269 kcal |
Calculated from 96 calories per 100 g.
Frequently Asked Questions About Tomato cucumber salad with walnut sauce
How do you make tomato cucumber salad with walnut sauce?
Tomato cucumber salad with walnut sauce is made by tossing chopped tomatoes and cucumbers with a dressing of finely ground walnuts, olive oil, lemon juice, and garlic. Add the dressing just before serving to keep the vegetables crisp and prevent excess liquid.
What goes into the walnut sauce for tomato cucumber salad with walnut sauce?
The walnut sauce for tomato cucumber salad with walnut sauce usually combines ground walnuts, olive oil, lemon juice, garlic, and a little water. Blend or stir until spoonable, adding water gradually so the sauce coats the vegetables rather than pooling at the bottom.
What should you serve with tomato cucumber salad with walnut sauce?
Tomato cucumber salad with walnut sauce pairs well with grilled vegetables, beans, roasted dishes, or flatbread. Bread is especially useful for scooping up the walnut dressing, while a simple grain dish makes the salad part of a fuller meal.
Can you make tomato cucumber salad with walnut sauce ahead of time?
Yes, you can prep the vegetables and walnut sauce for tomato cucumber salad with walnut sauce ahead, but store them separately. Combine them shortly before serving; once dressed, the tomatoes and cucumbers release water and the salad loses its fresh texture.
How do you keep tomato cucumber salad with walnut sauce from getting watery?
To keep tomato cucumber salad with walnut sauce from getting watery, dry the vegetables well after washing and add salt and dressing at serving time. Cut the tomatoes into substantial pieces rather than tiny dice, which release liquid more quickly.
Can you use another nut in tomato cucumber salad with walnut sauce?
Yes, toasted almonds or hazelnuts can replace walnuts in tomato cucumber salad with walnut sauce, though the flavor will change. For a nut-free variation, try toasted sunflower or pumpkin seeds and avoid cross-contact if serving someone with a nut allergy.
How long does tomato cucumber salad with walnut sauce last in the fridge?
Tomato cucumber salad with walnut sauce is best eaten the day it is dressed because the vegetables soften and release liquid. If storing leftovers, refrigerate them in a covered container and use them promptly; keeping the sauce separate preserves the texture better.
Can you use cherry tomatoes in tomato cucumber salad with walnut sauce?
Yes, cherry tomatoes work well in tomato cucumber salad with walnut sauce. Halve them so they pick up the dressing, and choose firm cucumbers; smaller tomato pieces can release juice, so dress the salad shortly before serving.
Is tomato cucumber salad with walnut sauce traditionally made with raw or cooked vegetables?
Tomato cucumber salad with walnut sauce is made with raw vegetables, which give it its crisp, refreshing character. Wash and dry the tomatoes and cucumbers before chopping, then mix them with the walnut sauce shortly before serving.
What can you add to tomato cucumber salad with walnut sauce for extra flavor?
Fresh parsley, mint, or a little finely chopped red onion can add extra flavor to tomato cucumber salad with walnut sauce. Add herbs just before serving, and use onion sparingly so it does not overpower the walnut dressing.
Tomato cucumber salad with walnut sauce Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
Vitamin C
20.7mg · 23% DV
B6
0.2mg · 12% DV
Biotin
3.24µg · 11% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.4mg · 17% DV
Potassium ⭐
459mg · 14% DV
Phosphorus
94mg · 13% DV
Sodium
171mg · 7% DV
Tomato cucumber salad with walnut sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato cucumber salad with walnut sauce
To burn the 173 calories in 1 serving (medium) (180 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 salad with walnut sauce?
Tomato cucumber salad with walnut sauce combines chopped tomatoes and cucumbers with a creamy, nut-based dressing. It has no single, firmly established place of origin; recipes vary in the seasoning and thickness of the sauce, which may be blended smooth or left a little textured.
Juicy tomatoes and crisp cucumber balance the walnut sauce’s rich, gently earthy taste. Serve it as a side with grilled vegetables, meat or bread, or make it part of a mezze-style spread; it also works as a light lunch, especially in warm weather. The vegetables keep the dish refreshing, while walnuts make it more substantial and contribute most of its fat. For a lighter dressing, use less walnut and loosen it with lemon juice or water.
How Nutritious Is Tomato cucumber salad with walnut sauce?
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.
Is Tomato cucumber salad with walnut sauce 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 salad with walnut sauce Contain Allergens?
Contains these allergens:
Which Diets Is Tomato cucumber salad with walnut sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 salad with walnut sauce Fat Profile
SATURATED
1.4g
MONOUNSATURATED
2.61g
POLYUNSATURATED
5.31g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.