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 |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 31.7 mg | 10% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 12.7 g | 25% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 634.9 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 mozzarella salad
Tomato Mozzarella Salad is a classic Italian dish that originates from the Campania region. Known as 'Insalata Caprese,' it typically features fresh tomato slices, mozzarella cheese, basil leaves, olive oil, and sometimes balsamic vinegar. It is light, refreshing, and nutrient-rich. Tomatoes are an excellent source of vitamin C, potassium, and the antioxidant lycopene, which is associated with numerous health benefits. Mozzarella provides protein, calcium, and phosphorus, essential for bone health. Olive oil contributes healthy monounsaturated fats and vitamin E, supporting heart health. This dish is balanced and flavorful, making it a popular choice globally within Mediterranean and health-focused cuisines.
Health Benefits
- Rich in lycopene from tomatoes, which supports heart health and reduces oxidative stress.
- Provides calcium and phosphorus from mozzarella, which are essential for strong bones and teeth.
- Contains monounsaturated fats from olive oil, which help maintain healthy cholesterol levels.
Dietary Considerations
Selection and Storage
Store fresh mozzarella and tomatoes separately in the refrigerator and assemble the salad shortly before serving to maintain freshness.
Common Questions About Tomato mozzarella salad Nutrition
Is tomato mozzarella salad high in protein?
Tomato mozzarella salad contains a moderate amount of protein, primarily from the mozzarella cheese. One serving (about 150 grams) typically provides around 7-9 grams of protein, depending on the amount of cheese used. It is not a high-protein dish, but it can contribute to your daily protein intake when paired with other protein-rich meals.
Can I eat tomato mozzarella salad on a keto diet?
Yes, tomato mozzarella salad can fit into a keto diet, as mozzarella is low in carbohydrates and high in fat. Tomatoes, while slightly higher in carbs, are typically consumed in small portions in this salad, contributing only about 3-4 grams of net carbs per serving. Be cautious with any added dressings that may contain sugar and stick to olive oil and balsamic vinegar for keto compliance.
What are the health benefits of eating tomato mozzarella salad?
Tomato mozzarella salad is rich in antioxidants like lycopene found in tomatoes, which supports heart health and may reduce the risk of certain cancers. Additionally, mozzarella provides calcium and protein, which are essential for bone health and muscle function. The olive oil in the salad adds healthy monounsaturated fats that support cardiovascular health. However, its sodium content can be high due to the cheese, so moderation is key.
What is the recommended portion size for tomato mozzarella salad?
A typical serving size for tomato mozzarella salad is about 150-200 grams, which includes approximately 1-2 medium tomatoes, 2 ounces of mozzarella, and a drizzle of olive oil. This portion provides around 150-200 calories, making it a suitable side dish or light meal, though you can adjust quantities depending on your caloric needs.
How does tomato mozzarella salad compare to caprese salad?
Tomato mozzarella salad and caprese salad are very similar, as both feature tomatoes, mozzarella, and fresh basil. Caprese salad traditionally follows a minimalist approach, using whole slices of tomato and mozzarella with basil leaves arranged on a plate, while tomato mozzarella salad might involve dicing the ingredients and adding additional seasonings like garlic or dried herbs. Both can be served with olive oil and balsamic vinegar, but caprese focuses on simplicity and presentation.
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.
