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Tomato, Mozzarella & Basil Calories
Classic Italian salad with fresh tomato, mozzarella cheese, and basil. Rich in protein, calcium, and vitamin C.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato, Mozzarella & Basil (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 4.8 g of carbs, 6.2 g of protein, 7.2 g of fat and 1.2 g of fiber. Its 16.8 mg of Vitamin C covers 19% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tomato, Mozzarella & Basil Nutrition Facts
Selected: 1 serving (medium) · 120 g
108
KCAL / 120G
Carbs
4.8g
· 2% DV
Protein
6.2g
· 12% DV
Fat
7.2g
· 9% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 23% · Fat 59%
Tomato, Mozzarella & Basil nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 4.56 g | 23% |
| Trans fat | 0.01 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 1.2 g | 4% |
| Protein | 6.2 g | 12% |
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, Mozzarella & Basil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 108 kcal |
| 1 slice (thick) | 40 g | 36 kcal |
| 2 slice (thin) | 60 g | 54 kcal |
| 1 serving (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 piece (half) | 100 g | 90 kcal |
| 1 cup (chopped) | 130 g | 117 kcal |
| 1 piece (whole) | 150 g | 135 kcal |
| 1 serving (large) | 180 g | 162 kcal |
| 1 serving (jumbo) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Tomato, Mozzarella & Basil
What is tomato, mozzarella & basil called in Italy?
It is commonly called insalata Caprese, or Caprese salad. The name refers to Capri, and the classic dish pairs ripe tomatoes and mozzarella with fresh basil, usually dressed simply with olive oil, salt and pepper.
Should tomato, mozzarella & basil use fresh mozzarella or low-moisture mozzarella?
Fresh mozzarella is the traditional choice for tomato, mozzarella & basil because its soft texture pairs well with ripe tomatoes. Drain it first; low-moisture mozzarella is firmer and less milky, so the salad will have a different texture.
Can you use burrata in tomato, mozzarella & basil?
Yes, burrata works as a creamy variation on tomato, mozzarella & basil. Tear it open just before serving so its soft centre stays lush; pair it with ripe tomatoes and basil, and use less dressing than you would with firmer mozzarella.
Does tomato, mozzarella & basil need balsamic vinegar?
No, balsamic vinegar is optional, not essential to tomato, mozzarella & basil. The classic version is usually dressed with olive oil and seasoning, which lets the tomatoes and mozzarella remain the focus. Add a little vinegar if you prefer a sharper finish.
How do you keep basil from turning black in tomato, mozzarella & basil?
Add whole basil leaves to tomato, mozzarella & basil just before serving. Bruising or cutting the leaves can make them darken faster, and chilling the assembled salad can dull their colour and aroma.
Can tomato, mozzarella & basil be made with cherry tomatoes?
Yes, cherry tomatoes make a convenient version of tomato, mozzarella & basil. Halve them so their juices can mingle with the dressing, then combine with small mozzarella balls and torn basil for an easy-to-serve salad.
Can you grill tomato, mozzarella & basil?
Yes, you can make a warm variation by briefly grilling thick tomato slices, then adding mozzarella and basil after they come off the heat. Avoid grilling the basil or leaving the mozzarella over high heat, as both lose their fresh character.
What olive oil is best for tomato, mozzarella & basil?
A good extra-virgin olive oil suits tomato, mozzarella & basil because its fruity flavour complements the fresh ingredients. Drizzle it lightly just before serving; a strongly bitter or peppery oil can overpower mild mozzarella.
What should you serve with tomato, mozzarella & basil?
Serve tomato, mozzarella & basil with crusty bread, grilled vegetables, or as a starter before pasta. Bread is especially useful for soaking up the tomato juices and olive oil left on the plate.
Can leftover tomato, mozzarella & basil be eaten the next day?
Yes, if it has been refrigerated promptly in a covered container, leftover tomato, mozzarella & basil can generally be eaten the next day. Expect softer tomatoes, extra liquid and less fragrant basil; drain the liquid before serving.
Tomato, Mozzarella & Basil Vitamins & Minerals
Vitamins
Vitamin C
16.8mg · 19% DV
B12
0.42µg · 18% DV
Vitamin A
144µg · 16% DV
B2
0.18mg · 14% DV
Minerals
Phosphorus
108mg · 15% DV
Calcium
144mg · 14% DV
Sodium
264mg · 11% DV
Potassium ⭐
264mg · 8% DV
Tomato, Mozzarella & Basil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, Mozzarella & Basil
To burn the 108 calories in 1 serving (medium) (120 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, Mozzarella & Basil?
Tomato, mozzarella & basil is a simple Italian combination best known in the form of Caprese salad. Ripe tomatoes are sliced and served with soft mozzarella and fresh basil, often finished with olive oil. The ingredients are usually left uncooked so their freshness and contrasting textures stand out.
Juicy, lightly tangy tomato balances the mild, creamy cheese, while basil adds a fragrant lift. In Italy it is a familiar summer starter or side; elsewhere, it also makes an easy light lunch, especially with crusty bread. Mozzarella contributes protein and calcium, while the tomatoes keep the dish fresh and relatively light; it provides 5.2 g of protein per 100 g. For a more filling meal, add bread or serve it alongside grilled vegetables.
How Nutritious Is Tomato, Mozzarella & Basil?
Nutrient density
Medium
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, Mozzarella & Basil 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, Mozzarella & Basil Contain Allergens?
Contains these allergens:
Which Diets Is Tomato, Mozzarella & Basil Good For?
Vegan
— Not 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, Mozzarella & Basil Fat Profile
SATURATED
4.56g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.