1 serving (150 grams) contains 35 calories, 1.0 grams of protein, 0.2 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
55.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.3 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.8 mg | 0% | |
| Total Carbohydrates | 11.0 g | 4% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 1.6 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.5 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 394.3 mg | 8% | |
* 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 onions and tomatoes
Salad with onions and tomatoes is a refreshing dish commonly found in Mediterranean, Middle Eastern, and Latin American cuisines. This simple yet nutritious combination typically features thinly sliced onions and ripe tomatoes, often tossed with olive oil, vinegar, and fresh herbs. Both key ingredients are rich in essential nutrients. Tomatoes are a significant source of vitamin C, potassium, and lycopene, a powerful antioxidant, while onions provide vitamins B6 and C, along with sulfur compounds that support immune health. Low in calories and high in fiber, this salad fits well into a variety of dietary patterns, offering a nutrient-dense side dish or light meal option.
Health Benefits
- High in vitamin C: Tomatoes and onions help boost immune health and support collagen production.
- Rich in antioxidants: Lycopene in tomatoes reduces oxidative stress and supports cardiovascular health.
- Supports digestion: The dietary fiber in onions and tomatoes promotes gut health and regularity.
Dietary Considerations
Selection and Storage
For optimum freshness, store whole onions in a cool, dry place and tomatoes at room temperature until ripe. Once prepared, refrigerate the salad in an airtight container and consume within 24 hours.
Common Questions About Salad with onions and tomatoes Nutrition
Is salad with onions and tomatoes high in protein?
Salad with onions and tomatoes is not high in protein, as the main ingredients are vegetables, which generally contain minimal protein. Onions and tomatoes have less than 1 gram of protein per 100 grams each. To increase protein, you can add ingredients like chickpeas, grilled chicken, or tofu.
Can I eat salad with onions and tomatoes on a keto or low-carb diet?
Yes, salad with onions and tomatoes can be eaten on a keto or low-carb diet, but portion control is key. Tomatoes contain about 3.9 grams of carbs per 100 grams, while onions have around 9 grams. Use smaller amounts of onions to keep the carb count lower and stay within keto guidelines.
What are the health benefits of eating salad with onions and tomatoes?
Salad with onions and tomatoes is rich in vitamins and antioxidants. Tomatoes are an excellent source of vitamin C, vitamin K, and lycopene, a powerful antioxidant. Onions contain quercetin, which has anti-inflammatory properties. Regular consumption may support heart health, improve digestion, and boost immunity.
What is the recommended portion size for salad with onions and tomatoes?
A typical serving size for a salad with onions and tomatoes is about 1 cup (around 200 grams). This portion contains approximately 50-60 calories depending on added dressings and oils. If you're using it as a side dish, aim for half a cup, but for a meal, you can increase it and add protein or healthy fats.
How does salad with onions and tomatoes compare to other simple salads?
Salad with onions and tomatoes is lower in calories than salads with creamy dressings or high-fat add-ons like cheese or croutons. It is also simpler to prepare with fewer ingredients but provides a good mix of antioxidants and vitamins. For a more nutrient-rich alternative, you can add leafy greens like spinach or arugula.
