Caprese Salad Calories & Macros: Protein, Carbs, Fat per 100 g
180 kcal per 100 g · Nutri-Score D
Serving (serving, 200 g) — 360 kcal · P/F/C 9.5/15/3 g
sugar: low saturated fat: high salt: medium fiber: low
Caprese is tomatoes, mozzarella, basil and olive oil. The cheese brings protein and calcium; cheese and oil bring most of the calories.
Caprese Salad macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 200 g |
|---|---|---|
| Calories | 180 kcal | 360 kcal |
| Protein | 9.5 g | 19 g |
| Fat | 15 g | 29 g |
| incl. saturated | 7.5 g | 15 g |
| Carbohydrates | 3 g | 6 g |
| incl. sugars | 2.5 g | 5 g |
| Fiber | 0.8 g | 1.6 g |
| Salt | 0.7 g | 1.4 g |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
protein 21%fat 72%carbs 7%
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Caprese Salad: what's in it
A serving (serving, 200 g) provides 19 g of protein — about 34% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).
On the open Nutri-Score algorithm, Caprese salad gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- High in saturated fat: 7.5 g per 100 g, against a daily reference of about 20 g.
How much movement is one serving?
One serving (serving, 200 g) is 360 kcal — roughly 1 h 58 min of easy walking or 45 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Caprese Salad
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Salad with lentils — 460 g, 359 kcal: −13 g saturated fat, −0.9 g salt.
- Salad with beans — 460 g, 363 kcal: −13 g saturated fat, −1.4 g salt.
- Salad with turkey — 400 g, 360 kcal: −11 g saturated fat, −1 g salt.
- Tbilisi salad (beans, beef, walnuts) — 200 g, 358 kcal: −11 g saturated fat, −1.2 g salt.
Caprese Salad vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Spaghetti Bolognese | 165 | 8 / 6 / 19 |
| Chicken Curry | 165 | 14 / 9.5 / 6 |
| Pad Thai | 169 | 7.5 / 7 / 19 |
| Hummus | 177 | 8 / 9 / 15 |
| Caprese Salad | 180 | 9.5 / 15 / 3 |
| Lasagna | 185 | 10 / 9.5 / 15 |
| Caesar Salad | 190 | 12 / 13 / 6 |
FAQ
How many calories are in 100 g of Caprese salad?
100 g of Caprese salad has 180 calories, with 9.5 g protein, 15 g fat and 3 g carbohydrates (0.8 g fiber).
How many calories are in a serving of Caprese salad?
A serving (serving, 200 g) has 360 calories: 19 g protein, 29 g fat and 6 g carbs.
What are the macros of Caprese salad?
Per 100 g: 9.5 g protein, 3 g carbs and 15 g fat. By calories that's about 21% protein, 7% carbs and 72% fat.
How long do you have to walk to burn a serving of Caprese salad?
About 1 h 58 min of easy walking or 45 min of cycling for a 70 kg (154 lb) person — that's the 360 calories in one serving (serving, 200 g).