⏱ 10 min totalTomato & Basil Salad
Per 1 serving · 498 g · 8 ingredients
of a 2,000 cal day
- Protein20g15% of calories
- Carbs23g18% of calories
- Fat38g67% of calories
At a glance
One serving of Tomato & Basil Salad (498 g) has 505 calories, with 20 g of protein, 23 g of carbohydrates and 38 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (40% DV), Vitamin A (26% DV) and Vitamin C (55% DV). Keep an eye on sodium and saturated fat, which provide 22% and 53% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin A26%
- Vitamin C55%
- Vitamin E38%
- Vitamin K58%
- Vitamin B631%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Thiamine12%
- Riboflavin (B2)19%
- Niacin13%
- Folate (B9)18%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium22%
- Saturated fat53%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 ½ medium whole Tomatoes
2 ½ tbsp, chopped Basil
½ cup, chopped Onion
½ cup, diced Mozzarella cheese
2 tsp Balsamic vinegar
2 tbsp Olive oil
½ dash Black pepper- 🥄½ dash Salt
Directions
- 1
Wash and dice the tomatoes. Chop the fresh basil. Peel and dice the onion.
- 2
In a large bowl, combine the balsamic vinegar, olive oil, and basil, and toss to taste.
- 3
Add the tomatoes, onion, and mozzarella cheese to the bowl and toss to coat. Serve immediately or refrigerate for an hour to enhance the flavors.
Vitamins & minerals
Amounts for 1 serving (498 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 230 μg | 26% |
| Vitamin C | 49 mg | 55% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 6 mg | 38% |
| Vitamin K | 69 μg | 58% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.4 mg | 31% |
| Folate (B9) | 72 μg | 18% |
| Vitamin B12 | 1 μg | 23% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 580 mg | 58% |
| Iron | 2 mg | 20% |
| Potassium | 933 mg | 20% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 408 mg | 58% |
| Zinc | 3 mg | 23% |
| Copper | 0.3 mg | 33% |
| Manganese | 1 mg | 24% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 311 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,617 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 6 g | — |
| Galactose | 0 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 0.3 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 7,912 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 23 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 82 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 505 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 96minWalking (3.5 mph)
- 61minCycling (moderate)
- 42minRunning (6 mph)
- 71minSwimming laps
Common questions
How many calories are in Tomato & Basil Salad?
One serving of Tomato & Basil Salad (1 serving) has 505 calories, which works out to 101 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Tomato & Basil Salad high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tomato & Basil Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tomato & Basil Salad?
508 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tomato & Basil Salad?
14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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