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Tomato, Red Pepper and Cucumber Salad Calories
Vitamin C-rich and low-calorie
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Tomato, Red Pepper and Cucumber Salad (150 g) has 38 calories. That works out to 25 calories per 100 g. It contains 8.1 g of carbs, 1.7 g of protein, 0.3 g of fat and 2.3 g of fiber. Its 69 mg of Vitamin C covers 77% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato, Red Pepper and Cucumber Salad Nutrition Facts
Selected: 1 cup (chopped) · 150 g
38
KCAL / 150G
Carbs
8.1g
· 3% DV
Protein
1.7g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 16% · Fat 7%
Tomato, Red Pepper and Cucumber Salad nutrition facts table · 1 cup (chopped) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 38 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 2.3 g | 8% |
| 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, Red Pepper and Cucumber Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 150 g | 38 kcal |
| ½ cup (chopped) | 75 g | 19 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (small) | 180 g | 45 kcal |
| 1 serving (medium) | 250 g | 63 kcal |
| 1 serving (large) | 350 g | 88 kcal |
| 1 bottle (jumbo) | 500 g | 125 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Tomato, Red Pepper and Cucumber Salad
How do you make Tomato, Red Pepper and Cucumber Salad?
To make Tomato, Red Pepper and Cucumber Salad, wash and chop the vegetables, then toss them with olive oil, lemon juice, and salt. Add the dressing just before serving so the chopped vegetables stay crisp rather than releasing too much liquid.
What dressing goes with Tomato, Red Pepper and Cucumber Salad?
A simple olive oil and lemon dressing suits Tomato, Red Pepper and Cucumber Salad. Whisk the oil with lemon juice and salt, then taste and adjust the acidity before tossing it with the vegetables at serving time.
Can you use roasted red pepper in Tomato, Red Pepper and Cucumber Salad?
Yes, roasted red pepper works in Tomato, Red Pepper and Cucumber Salad and gives it a sweeter, smokier flavor than raw pepper. Let the pepper cool and drain it well before chopping, so it does not make the salad watery.
Why does Tomato, Red Pepper and Cucumber Salad get watery?
Tomato, Red Pepper and Cucumber Salad gets watery because cut tomatoes and cucumbers release juice, especially after salt or dressing is added. Chop the vegetables shortly before serving and season the salad at the last minute to keep it fresher.
Can you make Tomato, Red Pepper and Cucumber Salad ahead of time?
You can wash and chop the ingredients for Tomato, Red Pepper and Cucumber Salad ahead, but keep them undressed in a covered container in the refrigerator. Add the dressing shortly before serving; otherwise, the vegetables soften and release liquid.
How long does Tomato, Red Pepper and Cucumber Salad last in the fridge?
Tomato, Red Pepper and Cucumber Salad is best eaten fresh, but leftovers can be refrigerated in a covered container and used within a day. The vegetables will soften and release juice, so drain excess liquid before serving leftovers.
What goes well with Tomato, Red Pepper and Cucumber Salad?
Tomato, Red Pepper and Cucumber Salad pairs well with grilled fish, chicken, meat, or beans. Serve it alongside a cooked main dish, or add bread for a simple meal; its fresh, tangy flavor balances richer foods.
Should you peel the cucumber for Tomato, Red Pepper and Cucumber Salad?
No, you usually do not need to peel the cucumber for Tomato, Red Pepper and Cucumber Salad. Wash it well and leave the skin on for texture; peel it only if the skin is tough or you prefer a softer bite.
What is the difference between Tomato, Red Pepper and Cucumber Salad and a Greek salad?
Tomato, Red Pepper and Cucumber Salad centers on sweet red pepper and cucumber, while a Greek salad commonly includes feta, olives, and often green bell pepper. Adding feta and olives can give this salad a Greek-inspired variation, but does not make every version identical.
Can you add feta to Tomato, Red Pepper and Cucumber Salad?
Yes, crumbled feta is a good addition to Tomato, Red Pepper and Cucumber Salad and makes it more savory. Add it just before serving so it keeps its texture, and taste the salad before adding salt because feta is already salty.
Tomato, Red Pepper and Cucumber Salad Vitamins & Minerals
Vitamins
Vitamin C
69mg · 77% DV
Vitamin K
12.75µg · 11% DV
B6
0.17mg · 10% DV
Folate
37.5µg · 9% DV
Minerals
Copper
0.11mg · 12% DV
Potassium ⭐
315mg · 9% DV
Manganese
0.15mg · 7% DV
Phosphorus
42mg · 6% DV
Sodium
7.5mg · 0% DV
Tomato, Red Pepper and Cucumber Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato, Red Pepper and Cucumber Salad
To burn the 38 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, Red Pepper and Cucumber Salad?
Tomato, Red Pepper and Cucumber Salad brings together chopped ripe tomatoes, sweet red pepper and crisp cucumber. It is a simple fresh salad found on home tables across Turkey and the wider Mediterranean, rather than a dish tied to one particular region. The vegetables are usually cut into bite-sized pieces and tossed just before serving.
Juicy, crunchy and mildly sweet, it makes a refreshing side for grilled foods, beans or other everyday meals, and works well as a light lunch with bread. A squeeze of lemon and a little olive oil add flavour without weighing it down. The salad is vitamin C-rich and low in calories; add chickpeas or another filling accompaniment if you want a more substantial meal.
How Nutritious Is Tomato, Red Pepper and Cucumber 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, Red Pepper and Cucumber 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, Red Pepper and Cucumber Salad Contain Allergens?
No known major allergens
Which Diets Is Tomato, Red Pepper and Cucumber 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, Red Pepper and Cucumber Salad Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.