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Tomato salad with onion, sumac and pomegranate molasses Calories
Light sweet-tangy salad with vitamin C and antioxidant-rich vegetables
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, sumac and pomegranate molasses (180 g) has 97 calories. That works out to 54 calories per 100 g. It contains 20.3 g of carbs, 2.2 g of protein, 0.7 g of fat and 3.8 g of fiber. Its 22.5 mg of Vitamin C covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tomato salad with onion, sumac and pomegranate molasses Nutrition Facts
Selected: 1 cup (chopped) · 180 g
97
KCAL / 180G
Carbs
20.3g
· 7% DV
Protein
2.2g
· 4% DV
Fat
0.7g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 9% · Fat 7%
Tomato salad with onion, sumac and pomegranate molasses nutrition facts table · 1 cup (chopped) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 97 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 3.8 g | 14% |
| Protein | 2.2 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, sumac and pomegranate molasses?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 180 g | 97 kcal |
| 1 tablespoon (chopped) | 18 g | 10 kcal |
| ½ cup (chopped) | 90 g | 49 kcal |
| 100 g | 100 g | 54 kcal |
| 1 serving (small) | 150 g | 81 kcal |
| 1 serving (medium) | 220 g | 119 kcal |
| 1 pack (medium) | 250 g | 135 kcal |
| 1.5 cup (chopped) | 270 g | 146 kcal |
| 1 serving (large) | 320 g | 173 kcal |
Calculated from 54 calories per 100 g.
Frequently Asked Questions About Tomato salad with onion, sumac and pomegranate molasses
How do you make tomato salad with onion, sumac and pomegranate molasses?
Tomato salad with onion, sumac and pomegranate molasses is made by tossing chopped tomatoes and thinly sliced onion with sumac, pomegranate molasses, olive oil and salt. Mix it shortly before serving so the tomatoes stay firm and the salad does not become watery.
What does pomegranate molasses add to tomato salad with onion, sumac and pomegranate molasses?
Pomegranate molasses gives tomato salad with onion, sumac and pomegranate molasses a tart, fruity sweetness and a deeper flavor than lemon juice alone. Its sweetness and thickness vary by product, so add it gradually and taste before adding more.
Can you make tomato salad with onion, sumac and pomegranate molasses ahead of time?
You can prepare the ingredients for tomato salad with onion, sumac and pomegranate molasses ahead, but combine and dress them near serving time. Salt and the acidic dressing draw liquid from cut tomatoes, making the salad softer and wetter as it sits.
How do you keep tomato salad with onion, sumac and pomegranate molasses from getting watery?
To keep tomato salad with onion, sumac and pomegranate molasses from getting watery, cut the tomatoes shortly before serving and add salt at the end. If the tomatoes release excess liquid, drain it before serving rather than letting the salad sit in it.
Which tomatoes are best for tomato salad with onion, sumac and pomegranate molasses?
Ripe but still firm, flavorful tomatoes work best in tomato salad with onion, sumac and pomegranate molasses. Meaty varieties hold their shape after chopping, while very soft or watery tomatoes can make the dressed salad lose its texture.
Is tomato salad with onion, sumac and pomegranate molasses a Turkish salad?
Yes, tomato salad with onion, sumac and pomegranate molasses draws on familiar Turkish salad flavors, especially the use of sumac, onion and pomegranate molasses. Recipes vary by household, but it is commonly served as a bright accompaniment to grilled or roasted dishes.
What can you serve with tomato salad with onion, sumac and pomegranate molasses?
Tomato salad with onion, sumac and pomegranate molasses pairs well with grilled meat, chicken, kebabs, flatbread or rice. Its sharp, tangy dressing balances richer mains, and the salad can also be tucked into a wrap or served with mezze.
Can you use lemon instead of pomegranate molasses in tomato salad with onion, sumac and pomegranate molasses?
Yes, lemon juice can provide acidity in tomato salad with onion, sumac and pomegranate molasses, but it will not reproduce the molasses’s fruity sweetness or thick texture. Add a little at a time and taste; the result will be a fresher, sharper version.
How long does tomato salad with onion, sumac and pomegranate molasses keep in the fridge?
Tomato salad with onion, sumac and pomegranate molasses is best eaten fresh, ideally the day it is made. Refrigerate leftovers in a covered container and use them by the next day; the tomatoes soften and release more liquid during storage.
Should you soak the onion for tomato salad with onion, sumac and pomegranate molasses?
No, soaking the onion is not necessary for tomato salad with onion, sumac and pomegranate molasses. Slice it thinly and massage it gently with the sumac to mellow its sharpness and spread the seasoning; avoid crushing it, which can make its flavor harsher.
Tomato salad with onion, sumac and pomegranate molasses Vitamins & Minerals
Vitamins
Vitamin C
22.5mg · 25% DV
B6
0.22mg · 13% DV
Vitamin K
14.76µg · 12% DV
Folate
34.2µg · 9% DV
Minerals
Copper
0.16mg · 18% DV
Potassium ⭐
452mg · 13% DV
Manganese
0.25mg · 11% DV
Phosphorus
52mg · 7% DV
Sodium
22mg · 1% DV
Tomato salad with onion, sumac and pomegranate molasses 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, sumac and pomegranate molasses
To burn the 97 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, sumac and pomegranate molasses?
Tomato salad with onion, sumac and pomegranate molasses is a Turkish-style salad made with chopped ripe tomatoes and onion, dressed with tangy sumac, pomegranate molasses, olive oil and salt. As it sits briefly, the onion softens and the tomatoes release juice that mingles with the dressing.
It is often served alongside kebabs, grilled meats and home-style meals, or as part of a spread of small dishes. The juicy vegetables contrast with the molasses’ sweet-tart flavour and sumac’s citrusy sharpness. It is a light side, with fibre and vitamin C from the vegetables; a 100 g portion provides 54 kcal. For a fresher, lighter version, use the oil and molasses sparingly and dress it just before serving.
How Nutritious Is Tomato salad with onion, sumac and pomegranate molasses?
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, sumac and pomegranate molasses 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, sumac and pomegranate molasses Contain Allergens?
No known major allergens
Which Diets Is Tomato salad with onion, sumac and pomegranate molasses 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 with onion, sumac and pomegranate molasses Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.