Onion and tomato salad

Salad

Item Rating: 83/100

1 serving (150 grams) contains 50 calories, 1.5 grams of protein, 0.2 grams of fat, and 11.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		79.4
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		15.9 mg	0%
Total Carbohydrates		17.5 g	6%
	Dietary Fiber	4.0 g	14%
	Sugars	11.1 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		0.8 mg	4%
Potassium		555.6 mg	11%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 2 cal (3.3%)

Protein: 9 cal (11.7%)

Carbs: 70 cal (85.1%)

About Onion and tomato salad

Onion and tomato salad is a simple, refreshing dish rooted in many global cuisines, particularly Mediterranean, South Asian, and Latin American diets. This salad typically combines raw onions and tomatoes, often topped with herbs, a splash of lemon juice, and a hint of olive oil. Nutritionally, onions are rich in antioxidants like quercetin, vitamins such as B6 and C, and dietary fiber. Tomatoes contribute lycopene, a powerful antioxidant, along with vitamin C, potassium, and folate. Both ingredients are low in calories and contribute to hydration due to their high water content. This salad is a nutritious and versatile addition to many meals, particularly aiding lighter dishes with its vibrant flavors and healthful properties.

Health Benefits

• Supports heart health due to potassium in tomatoes, which helps regulate blood pressure.
• Boosts immune function with vitamin C found in both onions and tomatoes.
• Promotes healthy digestion thanks to dietary fiber from both ingredients, aiding in gut health.
• Provides antioxidants like lycopene in tomatoes, which reduce oxidative stress and may lower cancer risk.
• Improves bone health as onions contain beneficial compounds that may slow bone density loss.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-calorie, mediterranean diet

Not suitable for: Low-fodmap (due to onions), individuals with tomato allergies

Selection and Storage

Prepare the salad fresh and consume immediately for optimal flavor and nutritional value. For storage, cover and refrigerate for up to 24 hours, but note that the vegetables may lose some texture and flavor.

Common Questions About Onion and tomato salad Nutrition

What is the nutritional content of onion and tomato salad?

A basic onion and tomato salad (1 cup serving) contains approximately 40 calories, 1 gram of protein, 0.2 grams of fat, and around 9 grams of carbohydrates, including 2 grams of fiber. It is also rich in vitamin C, vitamin A (from tomatoes), and antioxidants like quercetin and lycopene.

Is onion and tomato salad suitable for a keto diet?

Onion and tomato salad can fit into a keto diet if consumed in moderation. While tomatoes contain about 3-4 grams of net carbs per 100 grams and onions have around 7 grams of net carbs per 100 grams, careful portion control can help keep the overall carbohydrate content within keto-friendly limits.

What are the health benefits of eating onion and tomato salad?

Onion and tomato salad provides numerous health benefits. Tomatoes are an excellent source of antioxidants like lycopene, which supports heart health and reduces inflammation. Onions contain quercetin, a flavonoid with potential anti-inflammatory and immune-boosting properties. Together, they contribute to improved digestion and overall wellness.

How much onion and tomato salad should I eat in one serving?

A standard serving size of onion and tomato salad is about 1 cup, which equates to approximately 150 grams. This portion size provides a balanced amount of nutrients while keeping calories and carbohydrates moderate, making it suitable for most diet plans.

How does onion and tomato salad compare to a cucumber and tomato salad?

Onion and tomato salad typically has a higher flavor intensity due to the pungency of onions, while cucumber and tomato salad is lighter and more hydrating, with fewer carbs and calories as cucumbers are very low in energy density. Both are nutrient-rich, but adding cucumbers can enhance hydration and fiber content without significantly increasing calories.

Data Sources & Scientific References