Caprese Salad Calories & Macros: Protein, Carbs, Fat per 100 g
Caprese Salad macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: 200 g |
|---|---|---|
| Calories | 180 kcal | 360 kcal |
| Energy (kilojoules) | 753 kJ | 1,506 kJ |
| Protein | 9.5 g | 19 g |
| Fat | 15 g | 29 g |
| incl. saturated | 7.5 g | 15 g |
| Total carbohydrates | 3.8 g | 7.6 g |
| incl. sugars | 2.5 g | 5 g |
| incl. fiber | 0.8 g | 1.6 g |
| Salt | 0.7 g | 1.4 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
180 kcal (753 kJ) per 100 g · P/F/C 9.5/15/3.8 g
Serving (200 g) — 360 kcal (1,506 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: high salt: medium fiber: low
Is Caprese salad healthy?
Only in small amounts, and not every day. Caprese salad gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 19 g per serving — 34% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 15 g per serving — 75% of the 20 g daily reference intake.
- Salt: 1.4 g per serving — 28% of the 5 g a day the WHO sets as the maximum.
A typical serving is 200 g: 360 kcal, 19 g protein, 29 g fat and 7.6 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Caprese is tomatoes, mozzarella, basil and olive oil. The cheese brings protein and calcium; cheese and oil bring most of the calories.
protein 21%fat 72%carbs 7%
Caprese Salad calories by weight, 50–300 g
150 g of Caprese salad has 270 calories and 200 g has 360. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 90 | 4.8 / 7.3 / 1.9 | 0.4 |
| 100 g | 180 | 9.5 / 15 / 3.8 | 0.8 |
| 150 g | 270 | 14 / 22 / 5.7 | 1.2 |
| 200 g — typical serving | 360 | 19 / 29 / 7.6 | 1.6 |
| 250 g | 450 | 24 / 36 / 9.5 | 2 |
| 300 g | 540 | 29 / 44 / 11 | 2.4 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
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How much movement is one serving?
A 200 g serving 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
Why swap: Caprese salad has a lot of saturated fat (7.5 g per 100 g), a fair amount of salt (0.7 g per 100 g), almost no fiber (0.8 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- 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 |
|---|---|---|
| Nasi Lemak | 172 | 6 / 8.6 / 18 |
| Tamales | 174 | 7.4 / 9 / 16 |
| Hummus | 177 | 8 / 9 / 21 |
| Caprese Salad | 180 | 9.5 / 15 / 3.8 |
| Lasagna | 185 | 10 / 9.5 / 16 |
| Ayam Penyet | 185 | 9.4 / 8.4 / 18 |
| Caesar Salad | 190 | 12 / 13 / 7 |
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 3.8 g carbohydrates (0.8 g fiber).
How many calories are in a serving of Caprese salad?
A 200 g serving has 360 calories: 19 g protein, 29 g fat and 7.6 g carbs.
What are the macros of Caprese salad?
Per 100 g: 9.5 g protein, 3.8 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 a 200 g serving.
How much fiber is in Caprese salad?
100 g of Caprese salad has 0.8 g of fiber; a 200 g serving has 1.6 g — 6% of the 25 g a day the WHO recommends.
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