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Tomato, Onion and Garlic Salad Calories
A low-calorie salad made with raw tomatoes, onion and garlic, providing fiber and antioxidant compounds.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Tomato, Onion and Garlic Salad (150 g) has 33 calories. That works out to 22 calories per 100 g. It contains 7.2 g of carbs, 1.2 g of protein, 0.3 g of fat and 1.8 g of fiber. Its 24 mg of Vitamin C covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato, Onion and Garlic Salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
33
KCAL / 150G
Carbs
7.2g
· 3% DV
Protein
1.2g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 13% · Fat 8%
Tomato, Onion and Garlic Salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 33 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 1.8 g | 6% |
| Protein | 1.2 g | 2% |
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 Chopped Tomato, Onion and Garlic Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 33 kcal |
| 1 tablespoon (chopped) | 15 g | 3 kcal |
| 2 tablespoon (chopped) | 30 g | 7 kcal |
| ½ cup (chopped) | 75 g | 17 kcal |
| 100 g | 100 g | 22 kcal |
| 1 piece (small) | 120 g | 26 kcal |
| 1 serving (medium) | 180 g | 40 kcal |
| 1 piece (large) | 200 g | 44 kcal |
| 1 bottle (large) | 250 g | 55 kcal |
| 1 bottle (extra large) | 300 g | 66 kcal |
Calculated from 22 calories per 100 g.
Frequently Asked Questions About Tomato, Onion and Garlic Salad
How do you make Tomato, Onion and Garlic Salad?
Tomato, Onion and Garlic Salad is made by combining chopped ripe tomatoes with thinly sliced onion and finely minced garlic. Dress it with olive oil, lemon juice or vinegar, and salt; fold gently so the tomatoes keep their shape, then serve fresh.
What goes into Tomato, Onion and Garlic Salad?
The essential ingredients in Tomato, Onion and Garlic Salad are tomatoes, onion and garlic. Olive oil, an acidic dressing such as lemon juice or vinegar, and salt are common additions; fresh herbs can be added without changing the salad’s simple character.
Is Tomato, Onion and Garlic Salad the same as tomato and onion salad?
No, Tomato, Onion and Garlic Salad includes garlic as a defining ingredient, giving it a sharper, more savory flavor than a basic tomato and onion salad. The garlic can be minced finely or crushed so it blends evenly into the dressing.
What tomatoes work best in Tomato, Onion and Garlic Salad?
Ripe, flavorful tomatoes that still hold their shape work best in Tomato, Onion and Garlic Salad. Very soft or watery tomatoes can make it soggy, while firm, fully colored tomatoes give you juicy pieces without collapsing when mixed.
How do you keep Tomato, Onion and Garlic Salad from getting watery?
To keep Tomato, Onion and Garlic Salad from getting watery, use firm ripe tomatoes, cut them shortly before serving, and avoid adding the dressing too early. If the tomatoes are especially juicy, drain away some of the liquid before mixing.
Can Tomato, Onion and Garlic Salad be made ahead?
Tomato, Onion and Garlic Salad is best assembled just before serving because cut tomatoes release juice and the raw onion and garlic become more assertive as they sit. You can chop the ingredients separately in advance and combine them with the dressing later.
How long does Tomato, Onion and Garlic Salad last in the fridge?
Tomato, Onion and Garlic Salad is best eaten the day it is made, though leftovers can be refrigerated in a covered container. The tomatoes soften and release liquid over time, so drain excess juice and discard the salad if it has been left out too long.
What can you serve with Tomato, Onion and Garlic Salad?
Tomato, Onion and Garlic Salad pairs well with grilled meat, fish, beans, or a simple sandwich. Its juicy, sharp flavors also work as a topping for toasted bread, though adding it just before eating helps keep the bread crisp.
Should you peel tomatoes for Tomato, Onion and Garlic Salad?
No, you usually do not need to peel tomatoes for Tomato, Onion and Garlic Salad. The skin helps the chopped pieces hold their shape and adds texture; remove it only if the skins are unusually tough or you prefer a softer salad.
Can you use red onion in Tomato, Onion and Garlic Salad?
Yes, red onion works well in Tomato, Onion and Garlic Salad and gives it a milder, slightly sweet bite. Slice it thinly so it does not overpower the tomatoes and garlic; soaking the slices briefly in cold water can soften their sharpness.
Tomato, Onion and Garlic Salad Vitamins & Minerals
Vitamins
Vitamin C
24mg · 27% DV
Vitamin K
12.75µg · 11% DV
B6
0.15mg · 9% DV
Folate
31.5µg · 8% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
353mg · 10% DV
Manganese
0.15mg · 7% DV
Phosphorus
41mg · 6% DV
Sodium
7.5mg · 0% DV
Tomato, Onion and Garlic Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, Onion and Garlic Salad
To burn the 33 calories in 1 cup (chopped) (150 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, Onion and Garlic Salad?
Tomato, Onion and Garlic Salad brings together chopped raw tomatoes, onion and garlic in a simple, fresh side dish. It is easy to put together at home, with lemon juice and a little olive oil often added to taste; the exact seasoning varies from kitchen to kitchen.
The juicy tomatoes balance the onion’s bite, while garlic gives the salad a more savoury edge. Serve it alongside grilled meat, fish or vegetables, or scoop it up with bread as part of a casual meal. Since it is mainly raw vegetables, it contributes fibre and antioxidant compounds, and the version without added oil is especially light: it has 22 calories per 100 g. For a less sharp flavour, slice the onion finely and let it sit briefly with lemon juice before mixing.
How Nutritious Is Tomato, Onion and Garlic Salad?
Nutrient density
Very 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, Onion and Garlic Salad Processed?
NOVA 1
Unprocessed
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, Onion and Garlic Salad Contain Allergens?
No known major allergens
Which Diets Is Tomato, Onion and Garlic 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, Onion and Garlic Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.