Mozzarella cheese, tomato, and basil, with oil and vinegar dressing
Common food
Photo: Wikipedia
This is the iconic Caprese salad, a vibrant celebration of simple Italian ingredients. It features creamy, milky mozzarella cheese layered with juicy, sweet tomatoes and fresh, peppery basil, all drizzled with fruity olive oil and a tangy splash of vinegar. Nutritionally, it's a balanced, low-carb dish where the protein and fat from the cheese provide satisfying energy.
Calorie split: 20% protein · 11% carbs · 69% fat
↓ Full nutrition💚 Why it's loved
People adore it for its perfect harmony of flavors and textures—creamy, juicy, and herbaceous—and its stunning visual appeal. It's a versatile dish that works as a light lunch, elegant appetizer, or side, embodying the Italian philosophy of letting high-quality ingredients shine.
⚠️ Watch-outs & how to enjoy it better
Those watching sodium intake should be mindful, as cheese can be high in salt. The vinegar and tomatoes are acidic, which may aggravate heartburn or acid reflux in some individuals. To counteract, balance portions with a fiber-rich side like whole-grain bread, and opt for a milder vinegar like white balsamic if acidity is a concern.
Key benefits
- Excellent source of calcium and protein from mozzarella.
- Rich in lycopene, an antioxidant from tomatoes.
- Provides heart-healthy monounsaturated fats from olive oil.
- Low in carbohydrates and naturally gluten-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The salad is named after the island of Capri and is said to represent the colors of the Italian flag: green (basil), white (mozzarella), and red (tomato).
Full nutrition (USDA data · scales with serving)
| Water | 76.7 g |
| Energy | 139 kcal |
| Protein | 7.2 g |
| Total lipid (fat) | 10.9 g |
| Carbohydrate, by difference | 3.9 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 203 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 16.0 mg |
| Phosphorus, P | 163 mg |
| Potassium, K | 182 mg |
| Sodium, Na | 209 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 7.6 ug |
| Vitamin C, total ascorbic acid | 8.6 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.11 mg |
| Niacin | 0.41 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 8.0 mg |
| Vitamin B-12 | 0.46 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 89.0 ug |
| Retinol | 56.0 ug |
| Carotene, beta | 358 ug |
| Carotene, alpha | 60.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 1523 ug |
| Lutein + zeaxanthin | 238 ug |
| Vitamin E (alpha-tocopherol) | 0.95 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 27.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.2 g |
| SFA 4:0 | 0.11 g |
| SFA 6:0 | 0.09 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.14 g |
| SFA 12:0 | 0.16 g |
| SFA 14:0 | 0.54 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.75 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 18.0 mg |
Amino acid profile (per 100g)
Estimated from DENNY'S, mozzarella cheese sticks — USDA does not publish this profile for Mozzarella cheese.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.72 g |
| Leucine | 1.5 g |
| Lysine | 1.2 g |
| Methionine | 0.41 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.81 g |
| Tyrosine | 0.61 g |
| Valine | 0.93 g |
| Arginine | 0.61 g |
| Histidine | 0.44 g |
| Alanine | 0.46 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 4.0 g |
| Glycine | 0.35 g |
| Proline | 2.6 g |
| Serine | 0.78 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the best type of mozzarella to use?
For the most authentic and flavorful experience, use fresh mozzarella, often sold as 'mozzarella di bufala' (made from water buffalo milk) or 'fior di latte' (made from cow's milk). It has a softer, creamier texture and milky flavor compared to low-moisture, shredded mozzarella.
Can I make Caprese salad ahead of time?
It's best assembled just before serving to prevent the tomatoes from making the cheese soggy. However, you can slice the tomatoes and mozzarella and store them separately in the refrigerator for a few hours. Assemble, add basil, and dress with oil and vinegar right before eating.
Is Caprese salad high in calories?
At about 139 kcal per 100g, it's a moderately energy-dense dish, primarily from the healthy fats in the cheese and olive oil. A typical serving is around 200-250 calories. It's a satisfying, nutrient-rich choice rather than a low-calorie one.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.39 kcal/g · 21% calories from protein · 0.8 g fiber · 2.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.