1 serving (150 grams) contains 120 calories, 2.0 grams of protein, 9.0 grams of fat, and 8.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 12.7 g | 4% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 6.3 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 476.2 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Salad with olives and tomatoes
Salad with olives and tomatoes is a fresh, Mediterranean-inspired dish featuring vibrant vegetables and healthy fats. Traditionally rooted in Mediterranean cuisine, this simple dish celebrates wholesome ingredients that are nutrient-dense. Tomatoes provide a rich source of lycopene, an antioxidant, as well as vitamins C and K. Olives are a staple of this region, offering heart-healthy monounsaturated fats and essential minerals like iron and calcium. Often paired with leafy greens, olive oil, and herbs, this salad is light yet nutrient-rich, making it an excellent choice for boosting overall health due to its balance of vitamins, antioxidants, and healthy fats.
Health Benefits
- Promotes heart health due to monounsaturated fats found in olives, which can help lower LDL cholesterol.
- Supports immune function and skin health with vitamin C from tomatoes, known for its antioxidant properties.
- Enhances bone health with calcium content in olives, and vitamin K in tomatoes supporting proper blood clotting.
Dietary Considerations
Selection and Storage
Store tomatoes and olives separately in a cool, dry place, and refrigerate after cutting or opening. Assemble salad shortly before serving to preserve freshness and texture.
Common Questions About Salad with olives and tomatoes Nutrition
What are the key nutritional benefits of a salad with olives and tomatoes?
A salad with olives and tomatoes is rich in antioxidants like lycopene from tomatoes and healthy monounsaturated fats from olives. It typically contains around 150-200 calories per serving depending on added ingredients like dressing. It also provides vitamin C, vitamin K, and fiber, making it a nutrient-dense option.
Can I eat a salad with olives and tomatoes on a keto diet?
Yes, this salad can be compatible with a keto diet if made with low-carb ingredients and without sugary dressings. Olives are low in carbs and high in healthy fats, while tomatoes contain about 3-4 grams of net carbs per half-cup, making them acceptable in moderation.
What are the health benefits of eating a salad with olives and tomatoes?
This salad offers several health benefits, including improved heart health due to the monounsaturated fats in olives and reduced risk of chronic disease from the antioxidants like lycopene in tomatoes. Tomatoes also support skin and immune health due to their high vitamin C content.
How much salad with olives and tomatoes should I eat per serving?
A typical serving size is around 1-2 cups, providing 150-200 calories depending on the amount of olive oil or other dressings used. To balance your meal, pair it with a source of protein like grilled chicken or tofu.
How does a salad with olives and tomatoes compare to a Caesar salad?
Compared to a Caesar salad, a salad with olives and tomatoes is lighter and often lower in calories and saturated fat. Caesar salads typically use croutons, cheese, and creamy dressing, making them higher in calories, while the olive and tomato salad emphasizes fresh veggies and healthy fats.
