Salmorejo Cold Tomato Soup
Salmorejo from Córdoba is gazpacho's thicker, more velvety Andalusian cousin, with a luxurious creamy texture, served cold. It has a low glycemic index (clinically reviewed estimate ≈35), thanks to its generous extra virgin olive oil, which brakes the absorption of the small amount of added carbohydrate.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
It is traditionally topped with chopped boiled egg and slices of cured ham (jamón or bresaola); eating this protein with it turns it into a complete, nourishing lunch.
Best preparation methods
For a diabetes-friendly version, cut the traditional white bread to a quarter or replace it with day-old wholegrain bread, and rely on the tomatoes and olive oil for its velvety texture.
Important Nutritional Note
Its generous extra virgin olive oil provides oleic acid and polyphenols, which protect the arteries and keep cell membranes flexible.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 95 kcal | 142.5 kcal |
| Protein | 2.2 g | 3.3 g |
| Carbohydrate | 11 g | 16.5 g |
| Available carbohydrate | 9.2 g | 13.8 g |
| Fat | 4.8 g | 7.2 g |
| Dietary fibre | 1.8 g | 2.7 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Spanish dishes with a glycemic index (6), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
What is the difference between salmorejo and gazpacho?
Gazpacho is light and runny and contains cucumber, pepper and vinegar, while salmorejo is heavier and thicker and is based only on tomatoes, olive oil and a little bread.
What is the nutritional value of a 150 g portion of salmorejo?
It contains about 140 kcal, 3 g of protein (more with egg), 7 g of healthy unsaturated fat and around 14 g of light starch.
Is salmorejo suitable for a Mediterranean diet?
It is a true embodiment of the healthy Mediterranean diet, combining natural tomatoes, monounsaturated fat and clean protein.
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.