How healthy is gazpacho?
Is gazpacho healthy? Yes, for most people. Gazpacho scores 66/100 on the HowHealthyIs Score: 100 g provides 57 kcal, 14 mg vitamin C and 0.9 mg vitamin E. Gazpacho is a cold blended soup of raw tomato, cucumber and pepper with olive oil and a little bread. It is light, hydrating and rich in vitamin C and potassium, since nothing is cooked. 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). Gazpacho ranks higher than 66% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C27%
- Vitamin E10%
- Potassium7%
- Fiber7%
- Vitamin A5%
- Magnesium4%
- Protein4%
- Iron4%
- Calcium2%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium13%
Raw NRF9.3: 69 minus 17 = 52. 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 gazpacho?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 57 kcal | 143 kcal | |
| Protein | 1.1 g | 2.7 g | 5% |
| Carbohydrates | 5.1 g | 13 g | 5% |
| Fiber | 1.1 g | 2.6 g | 9% |
| Sugars | 2.2 g | 5.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 3.9 g | 9.6 g | 12% |
| Saturated fat | 0.6 g | 1.4 g | 7% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 27 µg | 67 µg | 7% |
| Vitamin C | 14 mg | 35 mg | 38% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.9 mg | 2.2 mg | 15% |
| Vitamin K | 8.3 µg | 21 µg | 17% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 18 µg | 45 µg | 11% |
| Minerals | |||
| Calcium | 12 mg | 30 mg | 2% |
| Iron | 0.4 mg | 1 mg | 5% |
| Potassium | 180 mg | 450 mg | 10% |
| Magnesium | 10 mg | 26 mg | 6% |
| Zinc | 0.2 mg | 0.5 mg | 4% |
| Sodium | 166 mg | 415 mg | 18% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard gazpacho?
We estimate gazpacho from this standard recipe (serves 6, about 1661 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Sherry vinegar is modeled as red wine vinegar.
| Ingredient | Amount |
|---|---|
| Ripe tomatoes | 1000 g |
| 1 cucumber, peeled | 200 g |
| 1 green pepper | 100 g |
| Small piece of onion | 50 g |
| 1 garlic clove | 5 g |
| Day-old white bread | 60 g |
| Olive oil | 60 g |
| Sherry or wine vinegar | 30 g |
| Salt | 6 g |
| Cold water | 150 g |
Why is gazpacho good for you?
- 35 mg vitamin C in 1 bowl, 38% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 21 µg vitamin K in 1 bowl, 17% of the daily value. Vitamin K contributes to normal blood clotting.
- 2.2 mg vitamin E in 1 bowl, 15% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- Hot summer days
- A vegan starter that counts toward your vegetables
What should you watch out for?
- Bottled gazpacho can contain a fair amount of salt.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.