1 serving (150 grams) contains 240 calories, 3.0 grams of protein, 20.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
381.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.9 mg | 0% | |
| Total Carbohydrates | 19.0 g | 6% | |
| Dietary Fiber | 11.1 g | 39% | |
| Sugars | 4.8 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 952.4 mg | 20% | |
* 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 Avocado and tomato salad
Avocado and tomato salad is a refreshing dish often associated with Mediterranean and Californian cuisine, though its ingredients are widely enjoyed globally. This simple yet nutrient-dense combination features ripe avocados rich in healthy monounsaturated fats and vitamins, alongside juicy tomatoes packed with antioxidants like lycopene. The salad is typically enhanced with olive oil, lemon juice, herbs, and sometimes onions or cucumbers, creating a flavorful meal or side dish. Avocados provide potassium, B vitamins, and fiber, while tomatoes contribute vitamin C, potassium, and low calorie density. Together, they form a fulfilling, heart-healthy dish suitable for various occasions and dietary preferences.
Health Benefits
- Supports heart health due to avocado's high content of monounsaturated fats, which can help lower LDL cholesterol levels.
- Boosts immunity with tomatoes' vitamin C content, a powerful antioxidant that aids in immune system function.
- Promotes healthy digestion as avocados supply fiber, which aids in maintaining regular bowel movements and gut health.
Dietary Considerations
Selection and Storage
Store ripe avocados and tomatoes in a cool, dry location. Once prepared, refrigerate the salad in an airtight container and eat within 1-2 days for optimal freshness.
Common Questions About Avocado and tomato salad Nutrition
What is the nutritional content of avocado and tomato salad?
An avocado and tomato salad is rich in healthy fats, vitamins, and minerals. A typical serving (1 cup) contains around 150-200 calories, 2-3 grams of protein, 15 grams of healthy fats (primarily monounsaturated fats), and is high in vitamin C, potassium, and vitamin K. It is also low in carbohydrates, with about 8-10 grams per serving.
Can I eat avocado and tomato salad on a keto diet?
Yes, avocado and tomato salad is keto-friendly as it is low in net carbohydrates and high in healthy fats. Avocados, in particular, provide approximately 13 grams of healthy fats and only about 2 grams of net carbs (per 100 grams), making it an excellent choice for maintaining ketosis.
What are the health benefits of avocado and tomato salad?
Avocado and tomato salad offers heart-healthy fats, antioxidants, and essential vitamins. The avocados are rich in monounsaturated fats, which support heart health, while tomatoes are an excellent source of lycopene, an antioxidant linked to reduced risks of certain cancers and improved skin health. Together, they support digestive health and may reduce inflammation due to their fiber and nutrient content.
What is the recommended portion size for avocado and tomato salad?
A recommended portion size for avocado and tomato salad is about 1 to 1.5 cups per person. This portion provides enough nutrients without overloading on calories, especially if the salad is paired with other foods in a balanced meal. Adjust portion sizes based on individual dietary goals and calorie needs.
How does avocado and tomato salad compare to other salads?
Compared to leafy green salads, avocado and tomato salad is higher in healthy fats due to avocado but lower in fiber if greens are omitted. It is more satisfying and nutrient-dense than many other salads, thanks to its high vitamin C and potassium content. However, adding greens like spinach can further increase its fiber and nutrient levels, making it even more versatile.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
