How healthy is caprese salad?
Is caprese salad healthy? Yes, in moderate portions. Caprese salad scores 33/100 on the HowHealthyIs Score: 100 g provides 157 kcal, 8.6 g protein and 191 mg calcium. Insalata caprese is sliced tomato and fresh mozzarella layered with basil and dressed with olive oil. It gives protein and calcium from the cheese and vitamin C and potassium from the tomatoes, with no cooking and no added sugar. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Caprese salad ranks higher than 33% of them.
Counts in favor (% daily value per 100 kcal)
- Protein11%
- Calcium9%
- Vitamin A7%
- Vitamin C6%
- Vitamin E4%
- Potassium2%
- Magnesium2%
- Fiber2%
- Iron1%
Counts against
- Saturated fat18%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 45 minus 26 = 19. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in caprese salad?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 157 kcal | 267 kcal | |
| Protein | 8.6 g | 15 g | 29% |
| Carbohydrates | 3.2 g | 5.4 g | 2% |
| Fiber | 0.7 g | 1.3 g | 4% |
| Sugars | 1.5 g | 2.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 12 g | 21 g | 27% |
| Saturated fat | 5.6 g | 9.6 g | 48% |
| Omega-3 fats | 0.2 g | 0.3 g | |
| Vitamins | |||
| Vitamin A | 93 µg | 158 µg | 18% |
| Vitamin C | 8.2 mg | 14 mg | 15% |
| Vitamin D | 0.1 µg | 0.2 µg | 1% |
| Vitamin E | 1 mg | 1.7 mg | 12% |
| Vitamin K | 14 µg | 24 µg | 20% |
| Vitamin B12 | 0.8 µg | 1.4 µg | 58% |
| Folate | 12 µg | 21 µg | 5% |
| Minerals | |||
| Calcium | 191 mg | 325 mg | 25% |
| Iron | 0.4 mg | 0.7 mg | 4% |
| Potassium | 170 mg | 289 mg | 6% |
| Magnesium | 15 mg | 25 mg | 6% |
| Zinc | 1.2 mg | 2 mg | 18% |
| Sodium | 291 mg | 494 mg | 21% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard caprese salad?
We estimate caprese salad from this standard recipe (serves 4, about 692 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 3 ripe tomatoes | 400 g |
| Fresh mozzarella (whole milk) | 250 g |
| Extra virgin olive oil | 30 g |
| Fresh basil leaves | 10 g |
| Salt | 2 g |
| Black pepper | 0.5 g |
Why is caprese salad good for you?
- 1.4 µg vitamin B12 in 1 starter plate, 58% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 15 g protein in 1 starter plate, 29% of the daily value. Protein contributes to the maintenance of muscle mass.
- 325 mg calcium in 1 starter plate, 25% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- A summer starter when tomatoes are in season
- A light lunch with crusty bread
What should you watch out for?
- Most of the calories come from the mozzarella and oil, so a main-size plate adds up.
- Fresh mozzarella brings saturated fat and some salt.
- Bottled balsamic glaze, often drizzled on top, adds sugar.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.