Caprese Salad
The masterpiece from the Italian island of Capri, capturing the beauty of the Mediterranean diet in its simplicity: slices of fresh mozzarella, rings of ripe red tomato and fragrant green basil with a drizzle of extra virgin olive oil. A dish with practically no negative effect on blood sugar; its net carbohydrate is negligible and the glycemic index does not apply.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An excellent way to start lunch or dinner; the protein in mozzarella and the monounsaturated fats in olive oil help slow the absorption of the starch in the rest of the meal.
Best preparation methods
Season with a light sprinkle of sea salt and freshly ground black pepper and a very light drizzle of traditional unsweetened balsamic vinegar, and avoid thick commercial balsamic glaze with added sugar or caramel.
Important Nutritional Note
An ideal, authentic choice for people with diabetes or insulin resistance and for keto and low-carb eaters, giving real fullness and comfortable digestion with hardly any carbohydrate.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 150 kcal | 225 kcal |
| Protein | 8 g | 12 g |
| Carbohydrate | 4 g | 6 g |
| Available carbohydrate | 3 g | 4.5 g |
| Fat | 12 g | 18 g |
| Dietary fibre | 1 g | 1.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 150 kcal per 100 g, ranking 4 of 10 in Italian dishes (lowest first).
Related foods from the same family:
Frequently asked questions
Is Caprese Salad good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 225 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Caprese Salad affect blood sugar?
Caprese Salad contains only 3 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Caprese Salad?
A typical 150 g portion of Caprese Salad provides about 225 kcal, 12 g protein, 6 g carbohydrate, 18 g fat and 1.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.