Is caprese salad good for weight loss? Best Guide

Caprese salad is one of my favorite summer dishes. It’s a simple combination of fresh tomatoes, basil, mozzarella cheese, and olive oil. You can make this healthy summer salad with any tomato you like—but I recommend using a ripe, juicy heirloom tomato. The salad is flavored and makes a perfect lunch or dinner dish.

Caprese salad is a refreshing and delicious Italian dish that has become popular worldwide. The salad features the iconic combination of fresh tomatoes, mozzarella cheese, and basil. This salad is aesthetically pleasing and has several health benefits, making it a good weight-loss choice. In this article, we will explore the health benefits of Caprese salad and its effectiveness for weight loss.

What is Caprese salad?

What is Caprese salad?

Caprese salad is a simple Italian salad made with ripe tomatoes, fresh mozzarella cheese, and basil leaves. It is usually seasoned with salt and olive oil. This salad is very low in calories and nutrients, making it an excellent option for losing weight.

Nutritional value of Caprese salad

The ingredients used in making caprese salad are low in calories and nutrients. The salad is an excellent source of vitamins, minerals, and antioxidants. Here is the nutritional breakdown of the three primary ingredients used in the salad:


Tomatoes are a good source of vitamins A, C, and K, as well as potassium and folate. They are also rich in antioxidants, including lycopene, which has been linked to a reduced risk of heart disease and certain types of cancer. One medium-sized tomato contains only about 22 calories.

Mozzarella cheese:

Mozzarella cheese is a good source of protein and calcium. It is also lower in calories and fat than other cheese types. One ounce of mozzarella cheese contains about 72 calories.


Basil is an excellent source of vitamin K, vitamin A, calcium, and iron. It also has anti-inflammatory and antibacterial properties. A cup of basil leaves contains only about 7 calories.

Is caprese salad good for weight loss?

Is caprese salad good for weight loss?

Caprese salad is an excellent option for weight loss as it is low in calories, high in nutrients, and contains healthy fats. Here are some reasons why caprese salad can be beneficial for weight loss:

Low in calories:

Caprese salad is low in calories, making it an excellent option for losing weight. One serving of Caprese salad (one medium-sized tomato, one ounce of mozzarella cheese, and a cup of basil leaves) contains about 160 calories.

High in nutrients:

The Caprese salad contains essential nutrients, including vitamins A, C, and K, calcium, potassium, and folate. These nutrients are vital for overall health and can help keep you full and satisfied for longer.

Contains healthy fats:

Caprese salad is an excellent source of healthy fats, including monounsaturated and polyunsaturated fats found in olive oil and mozzarella cheese. These fats can help lower cholesterol levels and reduce the risk of heart disease.

Low in carbohydrates:

Caprese salad is low in carbohydrates, making it a good option for those following a low-carb diet. One serving of Caprese salad contains only about 6 grams of carbohydrates.

Also Read. Can a hernia cause weight loss?

How to make Caprese salad?

How to make Caprese salad?

Caprese salad is easy to make and requires only a few ingredients. Here is a simple recipe for Caprese salad:


  • 3-4 ripe tomatoes
  • 8-10 ounces of fresh mozzarella cheese
  • A handful of fresh basil leaves
  • Salt and pepper to taste
  • 2-3 tablespoons of extra virgin olive oil


  1. Slice the tomatoes and mozzarella cheese into thin slices.
  2. Arrange the tomato slices on a plate.
  3. Add a slice of mozzarella cheese on top of each tomato slice.
  4. Sprinkle salt and pepper over the cheese and tomatoes.
  5. Drizzle the olive oil over the salad.
  6. Top with fresh basil leaves.
  7. Serve and enjoy!

Are caprese salads fattening?

A Caprese salad is a simple and refreshing Italian dish consisting of sliced tomatoes, fresh mozzarella cheese, and basil leaves, drizzled with olive oil and seasoned with salt and pepper. In general, Caprese salads are not considered a high-calorie or high-fat food. Still, the exact nutritional content can depend on various factors, such as the portion size, ingredients used, and preparation method.

Here are some factors to consider when assessing the potential “fattening” qualities of a Caprese salad:

  1. Calories: The calorie count of a Caprese salad can vary depending on the portion size and the ingredients used. Generally, a serving of Caprese salad contains typically around 150-250 calories, depending on the size of the tomatoes and cheese slices. To keep the calorie count low, you can control the portion size and choose smaller tomatoes and cheese slices.
  2. Fat content: The fat content of a Caprese salad comes mainly from the mozzarella cheese, and olive oil used. Mozzarella cheese is relatively low in fat compared to other types of cheese, such as cheddar or brie. A one-ounce serving of mozzarella contains around 70-80 calories and 5-6 grams of fat. Olive oil is a healthy fat that provides essential fatty acids and is a good source of antioxidants. A typical serving of olive oil in a Caprese salad is around 1-2 tablespoons, which provides about 120-240 calories and 14-28 grams of fat. While the fat content of Caprese salads may seem high, it is mostly from healthy fats that can benefit your health.
  3. Nutritional value: Caprese salads are a good source of vitamins, minerals, and antioxidants, which can provide many health benefits. Tomatoes are a rich source of vitamin C, potassium, and lycopene, which can help reduce the risk of chronic diseases. Fresh basil leaves are a good source of vitamin K, iron, and calcium. Mozzarella cheese provides protein, calcium, and vitamin B12.
  4. Additional ingredients: Some Caprese salads may be served with other components, such as balsamic vinegar or pesto sauce. These ingredients can add flavor and nutrition, but they may also increase the calorie and fat content of the dish. Balsamic vinegar is low in calories but may contain added sugars. Pesto sauce is high in calories and fat due to the nuts and olive oil used.

Caprese salads can be a healthy and delicious addition to your diet, especially when made with fresh and wholesome ingredients. To keep the calorie and fat count in check, controlling the portion size and choosing high-quality ingredients is important. Caprese salads are versatile, and you can customize them to your taste preferences by adding or omitting elements as desired.

Is mozzarella a good fat?

Is mozzarella a good fat?

Mozzarella cheese is commonly used in various dishes, including pizzas, salads, and sandwiches. It is a good protein and calcium source but also contains fat. Whether mozzarella is a “good” fat depends on several factors, including the type of mozzarella and the amount consumed.

Firstly, it’s important to note that mozzarella cheese is available in different varieties, including whole milk, part-skim, and low-fat versions. Real milk mozzarella contains more fat than part-skim or low-fat versions. Therefore, consuming whole-milk mozzarella cheese in large amounts can contribute to weight gain and an increased risk of heart disease.

However, part-skim or low-fat mozzarella cheese can be a better choice for limiting fat intake. These types of cheese still provide a good amount of protein and calcium but with fewer calories and less fat.

Additionally, it’s important to consider the role of fat in a healthy diet. While high-fat diets have been linked to increased risk of chronic diseases like heart disease, certain types of fat can be beneficial in moderation. For instance, monounsaturated and polyunsaturated fats, found in foods such as olive oil, nuts, and seeds, have been associated with a lower risk of heart disease and other chronic diseases.

Mozzarella cheese contains saturated fat, which is linked to an increased risk of heart disease. However, the American Heart Association recommends limiting saturated fat to less than 5-6% of total daily calories. In small amounts, mozzarella cheese can be part of a balanced diet that is rich in whole foods and low in processed foods.


In conclusion, two major factors in losing weight are burning calories and preventing food from reaching the bloodstream. Caprese salad does contain calories, but it also contains very few carbs and is low in sugar, which makes it a great weight-loss food. It has a high concentration of healthy fats, fiber, and antioxidants, which is why it is a healthy snack. It has only 20 calories and 8 grams of protein per serving.

How many calories does a Caprese salad have?

The number of calories in a Caprese salad can vary based on the specific ingredients used and the serving size. However, a typical Caprese salad with one serving size of fresh mozzarella, sliced tomatoes, and basil with a drizzle of olive oil may contain around 200-300 calories.

Is fresh mozzarella good for weight loss?

Fresh mozzarella can be a good option for weight loss as it is lower in calories and fat than many other cheese types. A one-ounce serving of fresh mozzarella contains about 70-80 calories and 5 grams of fat, making it a lighter choice than other cheese varieties.

Are tomato and mozzarella healthy?

Tomatoes and mozzarella can be a healthy combination as they are both low in calories and high in nutrients. Tomatoes are a good source of vitamin C, potassium, and antioxidants, while fresh mozzarella provides protein, calcium, and vitamin B12.

Which cheese is best for weight loss?

Regarding cheese for weight loss, choosing lower-calorie and fat types is important. In addition to fresh mozzarella, other good options include feta, goat cheese, and cottage cheese. However, it’s still important to be mindful of portion sizes and overall calorie intake when trying to lose weight.

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