Tomato and Cottage Cheese Salad calories & nutrition
Tomato and Cottage Cheese Salad contains 137 calories per serving (7% of a 2,000 kcal daily diet), with 4g fat, 12g carbs, and 13g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Tomato and Cottage Cheese Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Tomato | 200 g | 36 | 0.4 | 7.8 | 1.8 |
| Cottage Cheese | 100 g | 98 | 4 | 3.4 | 11 |
| Spring Onion | 10 g | 3 | 0 | 0.7 | 0.2 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Tomato · Cottage Cheese · Spring Onion
How does Tomato and Cottage Cheese Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Arugula, Zucchini, Tomato, and Parmesan Salad with Sunflower Seeds | 260g | 366 | 17g | +229 kcal, more protein |
| Avocado Omelet with Toast and Tomatoes | 403g | 732 | 43g | +595 kcal, more protein |
| Avocado Toast with Poached Eggs and Tomato | 270g | 350 | 15g | +213 kcal, more protein |
| Bacon, Lettuce & Tomato Sandwich | 230g | 581 | 23g | +444 kcal, more protein |
Frequently Asked Questions
Is Tomato and Cottage Cheese Salad healthy?
Yes. With 13g of protein and only 12g of carbs, Tomato and Cottage Cheese Salad is a nutritious meal. At 44 kcal/100 g, it has low energy density — filling without excessive calories.
Is Tomato and Cottage Cheese Salad good for weight loss?
At 137 calories per serving, Tomato and Cottage Cheese Salad is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Tomato and Cottage Cheese Salad?
One serving contains 13g of protein, which is about 13% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Tomato and Cottage Cheese Salad?
- Macro split: fat 29%, carbs 35%, protein 36%
- Energy density: 44 kcal/100 g (low)
- Top calorie contributors: Cottage Cheese, Tomato, Spring Onion
How long does it take to burn off Tomato and Cottage Cheese Salad?
- Jogging: ~16 min
- Cycling: ~18 min
- Walking: ~34 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Tomato and Cottage Cheese Salad?
- kcal: 7% of daily intake
- Fat: 6% of daily intake
- Carb: 6% of daily intake
- Protein: 13% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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