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Tomato, pepper and onion salad Calories
Low-calorie, vitamin C-rich vegetable salad
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Tomato, pepper and onion salad (150 g) has 42 calories. That works out to 28 calories per 100 g. It contains 9.5 g of carbs, 1.7 g of protein, 0.3 g of fat and 2.6 g of fiber. Its 72 mg of Vitamin C covers 80% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Tomato, pepper and onion salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
42
KCAL / 150G
Carbs
9.5g
· 3% DV
Protein
1.7g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 14% · Fat 6%
Tomato, pepper and onion salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 1.7 g | 3% |
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, pepper and onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 42 kcal |
| ½ cup (chopped) | 75 g | 21 kcal |
| 100 g | 100 g | 28 kcal |
| 1 serving (small) | 120 g | 34 kcal |
| 1 serving (medium) | 180 g | 50 kcal |
| 1.5 cup (chopped) | 225 g | 63 kcal |
| 1 serving (large) | 250 g | 70 kcal |
| 2 cup (chopped) | 300 g | 84 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Tomato, pepper and onion salad
How do you make tomato, pepper and onion salad?
To make tomato, pepper and onion salad, chop ripe tomatoes, fresh peppers and onion, then toss them together. Add olive oil, lemon juice or vinegar, and salt just before serving so the vegetables keep more of their texture.
What goes into tomato, pepper and onion salad?
Tomato, pepper and onion salad is made with tomatoes, peppers and onion. Parsley, fresh herbs, olive oil, lemon juice, vinegar or sumac are common additions, but the exact mix varies by household and regional style.
Is tomato, pepper and onion salad the same as Turkish shepherd salad?
No, tomato, pepper and onion salad is not always the same as Turkish shepherd salad. Shepherd salad commonly includes cucumber as well, while chopping size, herbs and dressing can vary in both salads.
Which tomatoes are best for tomato, pepper and onion salad?
Firm, ripe tomatoes work best in tomato, pepper and onion salad because they have good flavor without turning mushy too quickly. Very soft tomatoes can release a lot of juice, especially if the salad is salted well before serving.
Should you use hot or sweet peppers in tomato, pepper and onion salad?
Either hot or sweet peppers work in tomato, pepper and onion salad. Sweet peppers give it a mild crunch, while a small amount of hot pepper adds heat; remove the seeds if you want to tone down the spice.
What dressing goes with tomato, pepper and onion salad?
Olive oil with lemon juice is a simple dressing for tomato, pepper and onion salad; red-wine vinegar also works. Add salt to taste shortly before serving, since salt draws moisture from the tomatoes and can make the salad watery.
Can you make tomato, pepper and onion salad ahead of time?
You can prepare the vegetables for tomato, pepper and onion salad ahead, but keep them covered and chilled, and add the dressing just before eating. Chopping and dressing it too early makes the tomatoes release liquid and softens the peppers.
How long does tomato, pepper and onion salad last in the fridge?
Tomato, pepper and onion salad is best eaten the day it is made. Refrigerate leftovers in a covered container and use them promptly; the tomatoes will continue to release juice, and the onion flavor may become stronger as it sits.
What do you serve with tomato, pepper and onion salad?
Tomato, pepper and onion salad goes well with grilled meat, kebabs, fish, beans or warm flatbread. Its fresh, tangy flavor complements rich main dishes, and it can also be served as part of a simple mezze spread.
How do you keep tomato, pepper and onion salad from getting watery?
To keep tomato, pepper and onion salad from getting watery, use firm tomatoes, chop the vegetables shortly before serving, and wait to add salt and dressing. For an especially dry salad, remove the tomato seeds and excess pulp.
Tomato, pepper and onion salad Vitamins & Minerals
Vitamins
Vitamin C
72mg · 80% DV
B6
0.2mg · 12% DV
Folate
31.5µg · 8% DV
Vitamin K
7.95µg · 7% DV
Minerals
Potassium ⭐
345mg · 10% DV
Copper
0.09mg · 10% DV
Manganese
0.18mg · 8% DV
Phosphorus
41mg · 6% DV
Sodium
7.5mg · 0% DV
Tomato, pepper and onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, pepper and onion salad
To burn the 42 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, pepper and onion salad?
Tomato, pepper and onion salad is a simple chopped salad made with ripe tomatoes, fresh pepper and onion. It is a familiar home-style dish in Turkey and across the eastern Mediterranean; the vegetables are usually served raw, dressed with olive oil and lemon or vinegar. The choice of pepper and the amount of onion vary with the season and household.
Juicy tomato, crisp pepper and sharp onion make a fresh, lightly sweet salad that works alongside grilled meat, beans or other everyday meals. It can also be served on its own as a light option in warm weather. Mostly vegetables and naturally low in calories, it adds freshness without making a meal feel heavy. If you prefer a milder onion bite, soak the chopped onion briefly in cold water before mixing.
How Nutritious Is Tomato, pepper and 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, pepper and onion 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, pepper and onion salad Contain Allergens?
No known major allergens
Which Diets Is Tomato, pepper and 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, pepper and onion salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.