Caprese Salad
Good nutritional profile
Sliced tomato and fresh mozzarella with basil and olive oil.
Caprese salad, named after the island of Capri, is sliced ripe tomato and fresh mozzarella layered with basil leaves and dressed with olive oil, salt and pepper. It is low in carbohydrate and gives protein and calcium from the cheese, but nearly three quarters of its calories come from fat, much of it saturated fat from the mozzarella. More tomato and less cheese per plate lowers the calories.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.4g | 11.4% |
| Fat | 11g | 15.7% |
| Carbs | 3.1g | 1.0% |
| Simple Sugars | 1.08g | Estimate |
| Complex Carbs | 1.22g | Estimate |
| Fiber | 0.8g | 3.2% |
| Water | 78g | 3.1% |
| Calories | 133 | 5.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.6 | g | 23.0% |
| Monounsaturated | 5.24 | g | 21.0% |
| Polyunsaturated | 0.75 | g | 5.8% |
| Omega-3 | 0.225 | g | Estimate |
| Omega-6 | 0.525 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 7.61 | mg |
| Vitamin E | 1 | mg |
| Selenium | 4.73 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 76.6 | mcg | 8.5% |
| vitamin B1 | 0.029 | mg | 2.4% |
| vitamin B2 | 0.09 | mg | 6.9% |
| vitamin B3 | 0.361 | mg | 2.3% |
| vitamin B6 | 0.056 | mg | 3.3% |
| vitamin B9 | 11.1 | mcg | 2.8% |
| vitamin B12 | 0.634 | mcg | 26.4% |
| vitamin C | 7.61 | mg | 8.5% |
| vitamin D | 0.111 (4 IU) | mcg | 0.7% |
| vitamin E | 1 | mg | 6.7% |
| vitamin K | 14.6 | mcg | 12.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 149 | mg | 14.9% |
| iron | 0.351 | mg | 1.9% |
| magnesium | 12.6 | mg | 3.1% |
| phosphorus | 112 | mg | 16.0% |
| potassium | 153 | mg | 5.9% |
| sodium | 246 | mg | 10.7% |
| zinc | 0.917 | mg | 8.3% |
| copper | 0.042 | mg | 4.7% |
| manganese | 0.096 | mg | 4.2% |
| selenium | 4.73 | mcg | 8.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 145 | mg | 20.7% | 132% |
| Isoleucine | 313 | mg | 22.4% | 152% |
| Leucine | 502 | mg | 18.4% | 120% |
| Lysine limiting | 272 | mg | 13.0% | 82% |
| Methionine | 176 | mg | 16.8% | 111% |
| Phenylalanine | 571 | mg | 32.6% | 202% |
| Threonine | 277 | mg | 26.4% | 161% |
| Tryptophan | 141 | mg | 50.4% | 310% |
| Valine | 363 | mg | 19.9% | 132% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Ripe tomatoes 4 large (500 g)
- Fresh mozzarella 250 g
- Fresh basil leaves 15 g
- Extra-virgin olive oil 3 tbsp
- Flaky sea salt 1/2 tsp
- Black pepper to taste
Instructions
- 1
Take the mozzarella out of the fridge 30 minutes before serving; keep the tomatoes at room temperature.
- 2
Drain the mozzarella and pat it dry with paper towels.
- 3
Core the tomatoes and cut them into 1 cm slices.
- 4
Cut the mozzarella into 1 cm slices.
- 5
Arrange the tomato and mozzarella slices on a platter, alternating and overlapping them, and tuck the basil leaves between the slices.
- 6
Season with the salt and pepper, then drizzle the olive oil evenly over the top.
- 7
Serve right away, before the tomatoes release their juice.