Calorie guide · Italian
Caprese saladcalories and macros
One serving of Caprese salad has about 320 kcal, with 16 g protein, 8 g carbohydrates and 25 g fat. That is roughly 20% of calories from protein, 10% from carbs and 70% from fat.
Where the calories come from
- Protein16 g20%
- Carbs8 g10%
- Fat25 g70%
This Italian classic layers 200 g of ripe tomatoes with 100 g of fresh mozzarella and basil, finished with olive oil and balsamic vinegar. A serving is roughly 320 kcal with 16 g of protein and only 8 g of carbohydrates, and about 70% of the calories come from its 25 g of fat, supplied by the mozzarella and olive oil.
Nutrition per serving
| Nutrient | Amount | Share of calories |
|---|---|---|
| Calories | 320 kcal | 100% |
| Protein | 16 g | 20% |
| Carbs | 8 g | 10% |
| Fat | 25 g | 70% |
What's in a typical serving
Ripe tomatoes and fresh mozzarella with basil and olive oil, a simple low-carb Italian classic.
- 100g Fresh Mozzarella
- 200g Tomatoes
- Fresh Basil
- Olive Oil
- Balsamic Vinegar
How to make it lighter
- Drizzle the olive oil from a teaspoon instead of pouring it straight from the bottle.
- Use a little less mozzarella and add more tomato slices so the plate stays full.
- Choose a light mozzarella if you can find one, and let fresh basil and balsamic vinegar carry the flavor.
Lighter alternatives
Frequently asked questions
How many calories are in Caprese salad?
A typical serving of Caprese salad has about 320 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
Is Caprese salad high in protein?
It is moderate. One serving has about 16 g of protein (20% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Caprese salad while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
Values are Sporty catalog estimates per serving, calculated from USDA FoodData Central values for the listed ingredients. Real values vary with recipe, oil and portion size.