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Tomato zaatar salad Calories
Low-calorie herb salad rich in vitamin C and fiber
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato zaatar salad (120 g) has 46 calories. That works out to 38 calories per 100 g. It contains 7.4 g of carbs, 1.9 g of protein, 1.2 g of fat and 2.5 g of fiber. Its 93.6 µg of Vitamin K covers 78% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Tomato zaatar salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
46
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
1.9g
· 4% DV
Fat
1.2g
· 2% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 16% · Fat 22%
Tomato zaatar salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.17 g | 1% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.5 g | 9% |
| Protein | 1.9 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 Serving of Tomato zaatar salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 46 kcal |
| 1 tablespoon (chopped) | 15 g | 6 kcal |
| 1 cup (chopped) | 70 g | 27 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (large) | 180 g | 68 kcal |
| 1 piece (whole) | 220 g | 84 kcal |
| 2 piece (whole) | 300 g | 114 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Tomato zaatar salad
What is tomato zaatar salad made of?
Tomato zaatar salad typically combines chopped tomatoes with za’atar, olive oil and lemon juice. Some versions add onion, parsley or other fresh herbs. Za’atar blends vary, but commonly include dried herbs, sumac and sesame.
How do you make tomato zaatar salad?
To make tomato zaatar salad, chop ripe tomatoes and toss them with za’atar, olive oil and lemon juice. Add salt just before serving so the tomatoes release less liquid. Finish with fresh herbs or sliced onion if you like.
What does za’atar add to tomato zaatar salad?
Za’atar gives tomato zaatar salad an earthy, tangy and herbal flavor. The sumac in many blends adds a lemony note, while sesame contributes a mild nuttiness. Since blends differ, taste yours before adding extra salt or lemon.
How do you keep tomato zaatar salad from getting watery?
For less watery tomato zaatar salad, use firm, ripe tomatoes and add salt and dressing shortly before serving. If your tomatoes are especially juicy, remove some of the seeds and watery pulp before chopping them.
Can you make tomato zaatar salad ahead of time?
You can prepare the ingredients for tomato zaatar salad ahead, but keep the chopped tomatoes separate from the dressing. Toss everything together shortly before serving; otherwise the salt and lemon draw out juice and soften the tomatoes.
What kind of tomatoes are best for tomato zaatar salad?
Ripe, flavorful tomatoes that hold their shape work best in tomato zaatar salad. Use larger tomatoes cut into bite-size pieces or halve cherry tomatoes. Very soft tomatoes can make the salad watery, especially after dressing.
Is tomato zaatar salad the same as fattoush?
No. Tomato zaatar salad centers on tomatoes and za’atar, while fattoush is a Levantine bread salad that usually includes several vegetables, herbs, a sumac-forward dressing and toasted or fried pita.
Can you use fresh za’atar in tomato zaatar salad?
Yes, fresh za’atar can be used in tomato zaatar salad if you mean the herb rather than the dried spice blend. Strip and finely chop the leaves, then season to taste; fresh leaves have a different flavor and texture from a blend.
What should you serve with tomato zaatar salad?
Tomato zaatar salad pairs well with grilled vegetables, fish, chicken or hummus and flatbread. Its bright, herby flavor also works as a side for kebabs, or as a fresh topping in a wrap.
How long does tomato zaatar salad last in the fridge?
Tomato zaatar salad is best eaten fresh, but leftovers can be kept covered in the refrigerator and eaten by the next day. The tomatoes will soften and release liquid, so drain off excess juice before serving.
Tomato zaatar salad Vitamins & Minerals
Vitamins
Vitamin K
93.6µg · 78% DV
Vitamin C
21.6mg · 24% DV
B6
0.11mg · 6% DV
B3
0.96mg · 6% DV
Minerals
Potassium ⭐
372mg · 11% DV
Iron
1.92mg · 11% DV
Copper
0.1mg · 11% DV
Manganese
0.22mg · 10% DV
Sodium
14mg · 1% DV
Tomato zaatar salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato zaatar salad
To burn the 46 calories in 1 serving (medium) (120 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 zaatar salad?
Tomato zaatar salad combines fresh tomatoes with za’atar, often dressed simply with olive oil and lemon. Za’atar blends vary, but commonly include herbs such as thyme or oregano and tangy sumac; some versions also contain sesame. The salad draws on flavours associated with the Levant and wider eastern Mediterranean.
Juicy, gently sweet tomatoes balance za’atar’s earthy, herbal and tart notes. Serve it as a side or part of a mezze spread alongside grilled food, or spoon it over bread to catch the dressing. It is a light, fibre-containing way to add fresh vegetables to a meal, and suits plant-based menus. For a lighter dressing, use olive oil sparingly and let lemon bring the brightness.
How Nutritious Is Tomato zaatar 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 zaatar 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 zaatar salad Contain Allergens?
No known major allergens
Which Diets Is Tomato zaatar 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 zaatar salad Fat Profile
SATURATED
0.17g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.