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Light vegetable salad with vitamin C and lycopene
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (chopped) of Tomatoes with parsley and lemon (160 g) has 35 calories. That works out to 22 calories per 100 g. It contains 7.5 g of carbs, 1.8 g of protein, 0.3 g of fat and 2.4 g of fiber. Its 168 µg of Vitamin K covers 140% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (chopped) · 160 g
35
KCAL / 160G
Carbs
7.5g
· 3% DV
Protein
1.8g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 18% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 2.4 g | 9% |
| Protein | 1.8 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 160 g | 35 kcal |
| 1 piece (small) | 80 g | 18 kcal |
| 100 g | 100 g | 22 kcal |
| 1 cup (chopped) | 100 g | 22 kcal |
| 1 piece (medium) | 125 g | 28 kcal |
| 1 piece (large) | 180 g | 40 kcal |
| 1 serving (medium) | 180 g | 40 kcal |
| 1 serving (large) | 280 g | 62 kcal |
| 1 pack (large) | 350 g | 77 kcal |
Calculated from 22 calories per 100 g.
To make tomatoes with parsley and lemon, chop ripe tomatoes and toss them with finely chopped parsley, lemon juice, and a little olive oil. Add salt just before serving so the tomatoes release less liquid while they sit.
Tomatoes, fresh parsley, and lemon juice are the essentials in tomatoes with parsley and lemon. Olive oil, salt, and pepper are common additions; cucumber or onion can be added, but they change the simple base recipe.
Tomatoes with parsley and lemon pair well with grilled meat, kebabs, fish, or a simple grain dish. Their bright, fresh flavor also works as a side for eggs or a sandwich when you want a quick, uncooked accompaniment.
Yes, you can chop the ingredients for tomatoes with parsley and lemon ahead, but keep them separate and add the lemon juice and salt shortly before serving. Dressing early draws out liquid and softens the tomatoes and parsley.
Tomatoes with parsley and lemon are best eaten within a day when refrigerated in a covered container. They remain safe only if kept cold, but their texture gets softer and the dressing becomes watery as they stand.
No, you usually do not need to peel tomatoes for tomatoes with parsley and lemon. Rinse and dry them before chopping; leaving the skin on keeps the preparation easy and gives the salad more texture.
Yes, finely sliced red or white onion works in tomatoes with parsley and lemon. If its flavor is too sharp, soak the slices briefly in cold water, then drain and dry them before mixing.
Ripe, fragrant tomatoes that still feel firm are best for tomatoes with parsley and lemon. Very soft tomatoes can turn mushy when chopped, while underripe ones tend to taste bland and less juicy.
Yes, a small splash of vinegar can replace lemon juice in tomatoes with parsley and lemon. It gives a sharper tang, so add it gradually and taste; using both lemon and vinegar is usually unnecessary.
Tomatoes with parsley and lemon can make a light side dish, but they do not cause weight loss on their own. Pair them with a filling source of protein, and use oil sparingly if you want to keep the meal lighter.
Vitamins
Vitamin K
168µg · 140% DV
Vitamin C
35.2mg · 39% DV
B6
0.16mg · 9% DV
Folate
35.2µg · 9% DV
Minerals
Copper
0.14mg · 16% DV
Potassium ⭐
448mg · 13% DV
Manganese
0.26mg · 11% DV
Phosphorus
46mg · 7% DV
Sodium
8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 35 calories in 1 cup (chopped) (160 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.
Tomatoes with parsley and lemon is a simple salad of chopped tomatoes tossed with fresh parsley and lemon juice. It takes little preparation, and the balance of herbs and citrus can be adjusted to taste.
Juicy tomatoes bring a mild sweetness, while parsley adds a fresh, green note and lemon gives the salad a bright tang. It works as a side with grilled foods, beans, grains or a larger mezze spread, and can also be served alongside breakfast. This is a light vegetable dish with fibre, vitamin C and lycopene. For a more satisfying finish, add a little olive oil; serve soon after dressing so the tomatoes stay fresh.
Very 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.
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.
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.
No known major allergens
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
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.18g
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.