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Tomato cucumber spring onion salad Calories
Low-calorie, hydrating salad with vitamin C and vitamin K
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of Tomato cucumber spring onion salad (180 g) has 40 calories. That works out to 22 calories per 100 g. It contains 7.7 g of carbs, 1.8 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 50.4 µg of Vitamin K covers 42% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato cucumber spring onion salad Nutrition Facts
Selected: 1 bottle (medium) · 180 g
40
KCAL / 180G
Carbs
7.7g
· 3% DV
Protein
1.8g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 17% · Fat 9%
Tomato cucumber spring onion salad nutrition facts table · 1 bottle (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 1.8 g | 4% |
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 Bottle of Tomato cucumber spring onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 180 g | 40 kcal |
| 1 piece (half) | 90 g | 20 kcal |
| 100 g | 100 g | 22 kcal |
| 1 cup (chopped) | 110 g | 24 kcal |
| 1 serving (small) | 120 g | 26 kcal |
| 1 serving (medium) | 180 g | 40 kcal |
| 2 cup (chopped) | 220 g | 48 kcal |
| 1 serving (large) | 250 g | 55 kcal |
| 1 piece (whole) | 300 g | 66 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Tomato cucumber spring onion salad
How do you make tomato cucumber spring onion salad?
Chop ripe tomatoes, cucumber and spring onions, then toss them together just before serving. A simple dressing of olive oil, lemon juice and salt brings out their fresh flavour. Add the dressing at the end so the vegetables stay crisp rather than sitting in their juices.
What dressing goes best with tomato cucumber spring onion salad?
Olive oil, lemon juice and a little salt make a classic dressing for tomato cucumber spring onion salad. Red-wine vinegar also works if you prefer a sharper taste. Dress the salad shortly before serving, since both tomatoes and cucumbers release liquid once salted.
How do you stop tomato cucumber spring onion salad from getting watery?
To keep tomato cucumber spring onion salad from turning watery, salt and dress it just before eating. You can remove the juicy seed centres from especially ripe tomatoes, and drain chopped cucumber briefly if it seems wet. Serve promptly after tossing.
Can you make tomato cucumber spring onion salad ahead of time?
You can wash and dry the vegetables ahead, but keep them whole and refrigerated until closer to serving. Chop the tomatoes, cucumber and spring onions, then add the dressing at the last moment; pre-cut vegetables soften and release liquid as they sit.
How long does tomato cucumber spring onion salad last in the fridge?
Tomato cucumber spring onion salad is best eaten fresh, but leftovers can be kept covered in the refrigerator and eaten soon. The tomatoes will soften and shed liquid, so drain the excess before serving again. Discard it if it has been left out for an extended period.
What can you serve with tomato cucumber spring onion salad?
Tomato cucumber spring onion salad pairs well with grilled chicken, fish, kebabs or halloumi. It also makes a fresh side for rice, flatbreads and bean dishes. Add bread or a protein-rich main if you want the salad to anchor a more substantial meal.
Can you use red onion instead of spring onion in tomato cucumber salad?
Yes, finely sliced red onion can replace spring onion in tomato cucumber salad, but its flavour is sharper. Soak the slices briefly in cold water and drain them to mellow the bite. The salad will lose the mild, fresh green flavour of spring onion.
Should you peel the cucumber for tomato cucumber spring onion salad?
No, peeling the cucumber is not necessary if its skin is tender and has been washed well. Peel it if the skin is thick or you prefer a softer texture. Cutting the cucumber into evenly sized pieces helps it mix neatly with the tomato and spring onion.
Which tomatoes are best for tomato cucumber spring onion salad?
Ripe, firm tomatoes that hold their shape are best for tomato cucumber spring onion salad. Very soft tomatoes can make the bowl watery and difficult to serve. Use juicy varieties when flavour matters most, and remove their seeds if you want a drier salad.
Can you add feta to tomato cucumber spring onion salad?
Yes, crumbled feta makes tomato cucumber spring onion salad creamier and more savoury. Add it just before serving so it keeps its shape, and taste the salad before adding salt because feta is already salty. Olives are another common addition.
Tomato cucumber spring onion salad Vitamins & Minerals
Vitamins
Vitamin K
50.4µg · 42% DV
Vitamin C
23.4mg · 26% DV
Biotin
3.6µg · 12% DV
Folate
36µg · 9% DV
Minerals
Potassium ⭐
414mg · 12% DV
Copper
0.11mg · 12% DV
Phosphorus
50mg · 7% DV
Manganese
0.16mg · 7% DV
Sodium
14mg · 1% DV
Tomato cucumber spring onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato cucumber spring onion salad
To burn the 40 calories in 1 bottle (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 spring onion salad?
Tomato cucumber spring onion salad brings together juicy tomato, crisp cucumber and the mild bite of thinly sliced spring onion. It is a straightforward combination found in many cuisines rather than a dish tied to one specific origin; the vegetables are usually served raw, freshly cut and simply dressed.
It makes a refreshing side for grilled foods, fish or a sandwich, and works well as part of a summer lunch or supper. The salad is mostly water and light in calories, with some fibre and vitamins C and K. For a more filling plate, serve it with beans or bread; a little olive oil and lemon adds flavour without weighing it down.
How Nutritious Is Tomato cucumber spring onion salad?
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 spring onion 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 spring onion salad Contain Allergens?
No known major allergens
Which Diets Is Tomato cucumber spring onion 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
✓ Suitable
Low FODMAP
— Not suitable
Tomato cucumber spring onion salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.