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Tomato Grain Salad Calories
Provides fiber and plant-based nutrients
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tomato Grain Salad (180 g) has 202 calories. That works out to 112 calories per 100 g. It contains 29 g of carbs, 5.6 g of protein, 7.9 g of fat and 5.6 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Tomato Grain Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
202
KCAL / 180G
Carbs
29g
· 11% DV
Protein
5.6g
· 11% DV
Fat
7.9g
· 10% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 11% · Fat 34%
Tomato Grain Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 29 g | 11% |
| Fiber | 5.6 g | 20% |
| Protein | 5.6 g | 11% |
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 Cup of Tomato Grain Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 202 kcal |
| 1 tablespoon (chopped) | 15 g | 17 kcal |
| ½ cup (small) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 serving (small) | 150 g | 168 kcal |
| 1 serving (large) | 250 g | 280 kcal |
| 1.5 cup (large) | 270 g | 302 kcal |
| 1 pack (large) | 300 g | 336 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Tomato Grain Salad
How do you make tomato grain salad?
Tomato grain salad is made by tossing cooked, cooled grains with chopped tomatoes, herbs, and a simple dressing. Olive oil and lemon are a reliable starting point. Drain the grains well and add juicy tomatoes close to serving so the salad stays fresh rather than soggy.
Which grains work best in tomato grain salad?
Bulgur, farro, quinoa, barley, and wheat berries can all work in tomato grain salad. Choose a grain that stays pleasantly chewy after cooking, and cook it according to its own directions; different grains need different amounts of water and time.
Should tomato grain salad be served warm or cold?
Tomato grain salad is usually served chilled or at room temperature, not hot. Cooling the cooked grains before adding fresh tomatoes keeps the herbs fragrant and helps prevent the tomatoes from turning soft in the heat.
How do you keep tomato grain salad from getting watery?
To keep tomato grain salad from getting watery, remove the watery seed pulp from very juicy tomatoes and drain the cooked grains thoroughly. Add salt and dressing shortly before serving, since both draw moisture out of the ingredients as the salad sits.
Can you make tomato grain salad ahead of time?
Yes, you can cook the grains and mix the dressing for tomato grain salad ahead of time. For the freshest texture, refrigerate those separately and combine them with the chopped tomatoes and herbs shortly before serving.
How long does tomato grain salad last in the fridge?
Tomato grain salad generally keeps for about 2–3 days in a covered container in the refrigerator. Its texture is best on the first day, because tomatoes release liquid and the grains soften over time. Refrigerate leftovers promptly.
What dressing goes with tomato grain salad?
A lemon-and-olive-oil dressing suits tomato grain salad particularly well. Add black pepper and a little salt, then try fresh mint, parsley, sumac, or a small splash of red-wine vinegar for a different accent without overwhelming the tomatoes.
What can you serve with tomato grain salad?
Tomato grain salad pairs well with grilled vegetables, roasted fish, or a bean-based main dish. It can also be served as a light lunch on its own; add leafy greens or a simple soup if you want a more substantial meal.
Can you freeze tomato grain salad?
Freezing assembled tomato grain salad is not recommended because tomatoes and fresh herbs become watery and limp after thawing. You can freeze plain cooked grains separately, then thaw and chill them before mixing with fresh tomatoes and dressing.
How can you add more protein to tomato grain salad?
Add chickpeas, white beans, lentils, or edamame to increase the protein in tomato grain salad. Fold them in after the grains have cooled, and adjust the lemon and seasoning so the added ingredients taste balanced with the tomatoes.
Tomato Grain Salad Vitamins & Minerals
Vitamins
Vitamin K
22.32µg · 19% DV
Vitamin C
15.66mg · 17% DV
B1
0.2mg · 17% DV
B3
2.43mg · 15% DV
Minerals
Manganese
0.86mg · 37% DV
Copper
0.23mg · 26% DV
Selenium
13µg · 24% DV
Phosphorus
155mg · 22% DV
Sodium
378mg · 16% DV
Potassium ⭐
385mg · 11% DV
Tomato Grain Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Grain Salad
To burn the 202 calories in 1 cup (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 Grain Salad?
Tomato Grain Salad combines cooked grains—such as bulgur, wheat or barley—with chopped tomatoes and often herbs. It has no single regional recipe; it fits the broader Mediterranean-style tradition of pairing grains with fresh vegetables.
Juicy, lightly tangy tomatoes balance the grains’ hearty, pleasantly chewy texture. Serve it chilled or at room temperature with olive oil, lemon and herbs, as a lunch bowl, a side for grilled food or part of a mezze spread. It provides fibre and plant-based nutrients, while remaining a relatively light option. Add chickpeas or beans if you’d like a more filling meal.
How Nutritious Is Tomato Grain 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 Grain 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 Grain Salad Contain Allergens?
Contains these allergens:
Which Diets Is Tomato Grain Salad Good For?
Vegan
✓ 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 Grain Salad Fat Profile
SATURATED
1.12g
MONOUNSATURATED
5.09g
POLYUNSATURATED
0.97g
Omega 6:3 ratio 9.2:1
Above the ideal 4:1 (9.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.