1 serving (150 grams) contains 200 calories, 8.0 grams of protein, 15.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 31.5 mg | 10% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 315.5 mg | 24% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 630.9 mg | 13% | |
* 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 Tomato and mozzarella salad
Tomato and mozzarella salad, also known as 'Insalata Caprese,' originates from the Campania region of Italy. This simple yet flavorful dish combines slices of fresh tomatoes, creamy mozzarella, fresh basil, olive oil, and sometimes balsamic vinegar. Tomatoes are rich in vitamins C and K, potassium, and antioxidants like lycopene, while mozzarella cheese provides protein, calcium, and phosphorus, making this salad both refreshing and nutrient-dense. Often served as an appetizer or side dish, it's a great example of Mediterranean cuisine, praised for its balance of fresh ingredients and healthful fats.
Health Benefits
- Rich in antioxidants like lycopene, found in tomatoes, which promote heart health and may reduce the risk of certain cancers.
- High in calcium and phosphorus from mozzarella, supporting strong bones and teeth.
- Vitamin C from tomatoes boosts immune function and aids in collagen production for healthy skin.
- Contains heart-healthy monounsaturated fats when olive oil is included, helping to lower bad cholesterol levels.
- Potassium in tomatoes supports healthy blood pressure regulation.
Dietary Considerations
Selection and Storage
Store fresh tomatoes and basil at room temperature for optimal flavor. Refrigerate mozzarella and consume within a few days after opening. Assemble the salad just before serving for the best taste and texture.
Common Questions About Tomato and mozzarella salad Nutrition
Is Tomato and Mozzarella Salad high in protein?
Tomato and Mozzarella Salad contains moderate amounts of protein primarily from the mozzarella cheese. A typical serving of this salad (100 grams) provides around 5-6 grams of protein, depending on the amount of cheese used. It is a good source of protein for vegetarians but not as high as meat or legumes.
Can I eat Tomato and Mozzarella Salad on a keto diet?
Yes, Tomato and Mozzarella Salad can be enjoyed on a keto diet. With fresh mozzarella being low in carbs and high in fat, it fits well, while tomatoes add minimal carbohydrates. A typical serving has approximately 3-5 grams of net carbs, making it compatible with keto when consumed in moderation.
What are the health benefits of Tomato and Mozzarella Salad?
Tomato and Mozzarella Salad offers several health benefits. Tomatoes are rich in vitamins C and A, along with the antioxidant lycopene, which supports heart health and reduces inflammation. Mozzarella provides calcium, essential for bone health, and moderate protein. Be mindful of sodium content if using heavily salted mozzarella.
What is the recommended serving size for Tomato and Mozzarella Salad?
A typical serving size for Tomato and Mozzarella Salad is about 150-200 grams, or roughly one medium tomato and 1-2 ounces (28-56 grams) of mozzarella. This portion provides around 200-250 calories, depending on the dressing used, and is suitable as a side dish or light meal.
How does Tomato and Mozzarella Salad compare to Caprese Salad?
Tomato and Mozzarella Salad is essentially the same as Caprese Salad, which traditionally includes fresh basil and a drizzle of olive oil or balsamic vinegar. Both are light and flavorful, but adding basil enhances the salad's aroma and nutrient content, including antioxidants and vitamins.
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.
