1 serving (medium) of Tomato Salad (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 6.6 g of carbs, 1.4 g of protein, 3 g of fat and 1.8 g of fiber. Its 540 µg of Vitamin A covers 60% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Tomato Salad?

Tomato Salad is a fresh mix of ripe tomato pieces, often combined with thinly sliced onion, parsley and sometimes green pepper. Olive oil and lemon juice are common dressings, though vinegar is also used. The ingredients vary with the season and what is on hand.

It is served as a side with everyday meals, grilled foods or beans, and can also be part of a mezze spread. Juicy tomatoes balance the sharper onion, while herbs add freshness; bread is handy for the dressing left in the bowl. It is a vegetable-forward, relatively light choice, with about 45 calories per 100 g in the figures provided. For a lighter version, use a modest amount of oil and dress it just before serving.

Tomato Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

1.2g

· 2% DV

Fat

2.5g

· 3% DV

Fiber

1.5g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 45% · Protein 10% · Fat 45%

Tomato Salad Vitamins & Minerals

Vitamins

Vitamin A

450µg · 50% DV

Vitamin C

16mg · 18% DV

Vitamin E

1.2mg · 8% DV

Vitamin K

8µg · 7% DV

Minerals

Potassium ⭐

260mg · 8% DV

Sodium

120mg · 5% DV

Phosphorus

25mg · 4% DV

Magnesium

12mg · 3% DV

How Nutritious Is Tomato Salad?

Nutrient density

High

70/ 100

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

45/ 100

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.

Tomato Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tomato Salad

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Tomato 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 Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Tomato 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 Salad Fat Profile

SATURATED

0.4g

MONOUNSATURATED

1.7g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 8.3:1

Above the ideal 4:1 (8.3:1).

Compare Tomato Salad

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Foods Similar to Tomato Salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Tomato Salad

How do you make Tomato Salad?

Make Tomato Salad by cutting ripe tomatoes into bite-size pieces and tossing them with olive oil, lemon juice or vinegar, and salt. Add sliced onion, parsley, or pepper if you like, and dress it shortly before serving so the tomatoes stay firm.

What dressing goes in Tomato Salad?

A simple olive-oil and lemon-juice dressing is a classic choice for Tomato Salad; red-wine vinegar also works. Season with salt and black pepper, then taste before adding more acid, since ripe tomatoes can already have a bright, tangy flavor.

How do you keep Tomato Salad from getting watery?

To keep Tomato Salad from turning watery, cut and dress the tomatoes just before serving. If they are especially juicy, scoop out some of the seeds and pulp, and avoid salting them well in advance because salt draws out moisture.

What are the best tomatoes for Tomato Salad?

Use ripe, flavorful tomatoes that still feel firm enough to cut cleanly. Heirloom, beefsteak, or vine-ripened tomatoes all work; choose tomatoes at room temperature for fuller flavor and avoid soft, bruised ones that collapse in the bowl.

Can you make Tomato Salad with cherry tomatoes?

Yes, cherry tomatoes work well in Tomato Salad. Halve or quarter them so the dressing can coat their cut surfaces, and choose ripe tomatoes with a balance of sweetness and acidity. Their firmer texture can help the salad hold up a little longer.

Should you peel tomatoes for Tomato Salad?

No, tomatoes usually do not need peeling for Tomato Salad. The skin helps the pieces keep their shape and adds texture. If the skins are unusually tough, peel the tomatoes or cut them into smaller pieces so they are easier to eat.

Can you make Tomato Salad ahead of time?

You can prep Tomato Salad ingredients ahead, but keep the chopped tomatoes separate from the salt and dressing until serving. Once dressed, the salad releases liquid and softens, so it is best eaten soon rather than stored as a finished dish.

What herbs go well in Tomato Salad?

Parsley, basil, and mint all pair well with Tomato Salad. Parsley gives it a fresh, savory flavor, while basil makes the salad more Mediterranean in style. Add herbs shortly before serving to keep their color and aroma bright.

What should you serve with Tomato Salad?

Tomato Salad goes well with grilled fish, chicken, or meat, as well as beans, rice, and crusty bread. Its juicy, sharp flavors balance rich mains, and bread is useful for soaking up the olive-oil and tomato juices.

Is Tomato Salad healthy to eat every day?

Yes, Tomato Salad can be part of an everyday diet; it provides fresh vegetables and is easy to pair with a meal. For a more filling plate, serve it alongside a protein-rich food, and adjust the salt to suit your needs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026