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Tomato Salad with Onion and Pepper Calories
Low-calorie source of vitamin C and lycopene
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Tomato Salad with Onion and Pepper (180 g) has 45 calories. That works out to 25 calories per 100 g. It contains 9.4 g of carbs, 2 g of protein, 0.4 g of fat and 2.7 g of fiber. Its 63 mg of Vitamin C covers 70% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Tomato Salad with Onion and Pepper Nutrition Facts
Selected: 1 cup (chopped) · 180 g
45
KCAL / 180G
Carbs
9.4g
· 3% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 16% · Fat 8%
Tomato Salad with Onion and Pepper nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 2.7 g | 10% |
| Protein | 2 g | 4% |
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 Salad with Onion and Pepper?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 45 kcal |
| ½ cup (chopped) | 90 g | 23 kcal |
| 100 g | 100 g | 25 kcal |
| 1 serving (small) | 150 g | 38 kcal |
| 1 serving (large) | 250 g | 63 kcal |
| 1.5 cup (chopped) | 270 g | 68 kcal |
| 1 bottle (large) | 350 g | 88 kcal |
Calculated from 25 calories per 100 g.
Frequently Asked Questions About Tomato Salad with Onion and Pepper
What ingredients go in Tomato Salad with Onion and Pepper?
Tomato Salad with Onion and Pepper is made with ripe tomatoes, onion and pepper, usually with olive oil, salt and an acidic dressing such as lemon juice or vinegar. Parsley or fresh herbs can be added, but they are optional.
How do you make Tomato Salad with Onion and Pepper?
To make Tomato Salad with Onion and Pepper, chop the tomatoes and pepper, slice the onion thinly, and toss everything with olive oil, salt and lemon juice or vinegar. Add the dressing shortly before serving to keep the vegetables fresher.
Which tomatoes are best for Tomato Salad with Onion and Pepper?
Firm, ripe tomatoes are best for Tomato Salad with Onion and Pepper because they have good flavor without turning mushy as soon as they are cut. Very watery tomatoes still work, but removing some of their seeds can make the salad less wet.
Should you use bell pepper or hot pepper in Tomato Salad with Onion and Pepper?
Either works in Tomato Salad with Onion and Pepper. Bell pepper gives a sweeter, milder flavor, while a hot pepper adds heat; remove the seeds and membranes for less spice, or leave some in if you want a stronger kick.
What dressing goes with Tomato Salad with Onion and Pepper?
Olive oil with lemon juice is a simple dressing for Tomato Salad with Onion and Pepper, and vinegar is another common choice. Add salt to taste and avoid overdressing—the tomatoes release juice, which naturally mixes with the dressing.
How do you keep Tomato Salad with Onion and Pepper from getting watery?
You cannot keep Tomato Salad with Onion and Pepper completely dry, but you can reduce excess liquid. Use firm tomatoes, cut them shortly before serving, and add salt and dressing at the last minute rather than letting the salad sit.
Can you make Tomato Salad with Onion and Pepper ahead of time?
Yes, you can chop the ingredients for Tomato Salad with Onion and Pepper ahead, but keep them covered and chilled separately from the dressing. Toss everything together just before serving so the tomatoes release less juice and the pepper stays crisp.
What should you serve with Tomato Salad with Onion and Pepper?
Tomato Salad with Onion and Pepper pairs well with grilled meat, fish, kebabs, or simply cooked beans. Its fresh, tangy vegetables also complement rice and flatbread, making it an easy side for a savory main dish.
How is Tomato Salad with Onion and Pepper different from Turkish shepherd salad?
Tomato Salad with Onion and Pepper usually focuses on tomatoes, onion and pepper, while Turkish shepherd salad commonly includes cucumber as well. Recipes vary, but the cucumber and often a finer chop give shepherd salad a different texture.
How long does Tomato Salad with Onion and Pepper last in the fridge?
Tomato Salad with Onion and Pepper is best eaten fresh, but leftovers can be kept covered in the refrigerator. The tomatoes soften and release liquid as it sits, so drain excess juice and use the leftovers promptly rather than freezing them.
Tomato Salad with Onion and Pepper Vitamins & Minerals
Vitamins
Vitamin C
63mg · 70% DV
Vitamin K
15.3µg · 13% DV
B6
0.18mg · 11% DV
Folate
36µg · 9% DV
Minerals
Copper
0.13mg · 14% DV
Potassium ⭐
454mg · 13% DV
Manganese
0.22mg · 10% DV
Phosphorus
52mg · 7% DV
Sodium
9mg · 0% DV
Tomato Salad with Onion and Pepper Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato Salad with Onion and Pepper
To burn the 45 calories in 1 cup (chopped) (180 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 Salad with Onion and Pepper?
Tomato Salad with Onion and Pepper is a simple Turkish-style salad made with chopped tomatoes, onion and pepper, usually dressed with olive oil and lemon juice or vinegar. The ingredients are served raw, so the salad keeps their fresh, distinct flavours.
Juicy, gently sweet tomatoes balance the onion’s bite, while pepper adds crunch. In Turkey it commonly accompanies grilled meats, kebabs and everyday home-cooked meals; it also makes a refreshing side for a summer lunch. For readers elsewhere, it fits easily alongside grilled vegetables, beans or a sandwich. Mostly water, it is a light source of fibre and vitamin C; 100 g provides 25 calories. Use a modest amount of oil for a lighter dressing, or add beans when you want a more filling plate.
How Nutritious Is Tomato Salad with Onion and Pepper?
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 Salad with Onion and Pepper 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 with Onion and Pepper Contain Allergens?
No known major allergens
Which Diets Is Tomato Salad with Onion and Pepper 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 Salad with Onion and Pepper Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
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.