1 serving (150 grams) contains 66 calories, 3.9 grams of protein, 3.2 grams of fat, and 5.8 grams of carbohydrates.
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Nutrition Information
Calories |
46.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.2 g | 2% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 7.3 mg | 2% | |
| Sodium | 255.2 mg | 11% | |
| Total Carbohydrates | 4.0 g | 1% | |
| Dietary Fiber | 1.7 g | 6% | |
| Sugars | 1.4 g | ||
| protein | 2.8 g | 5% | |
| Vitamin D | 4.2 mcg | 21% | |
| Calcium | 70.3 mg | 5% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 231 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Greek salad
Greek Salad is a traditional dish originating from Greece, showcasing Mediterranean flavors through fresh vegetables, olives, feta cheese, and a dressing typically made of olive oil, oregano, and lemon juice or vinegar. The salad is known for its vibrant colors and refreshing taste. Nutritionally, Greek Salad is a well-rounded option that provides a good mix of macronutrients and micronutrients—it is rich in fiber from cucumbers and tomatoes, benefitting digestion, while olives and olive oil contribute healthy fats, including monounsaturated fats that support heart health. Feta cheese offers protein and calcium, essential for muscle function and bone health. This salad is naturally low in calories while delivering an array of vitamins, such as vitamin C from tomatoes and cucumbers, and vitamin A from bell peppers, making it a nutrient-dense addition to meals.
Health Benefits
- Supports heart health thanks to monounsaturated fats in olive oil and olives, which are associated with reduced bad cholesterol levels.
- Promotes bone strength through calcium provided by feta cheese, which is vital for maintaining bone density.
- Boosts immunity and skin health with vitamin C from tomatoes and cucumbers, which act as antioxidants.
- Encourages healthy digestion due to the fiber content in vegetables like cucumbers and onions.
- Supports eye health with vitamin A found in bell peppers, aiding in vision and maintaining healthy skin.
Dietary Considerations
Selection and Storage
Store Greek Salad in an airtight container in the refrigerator for up to two days, avoiding dressing until serving to preserve freshness.
Common Questions About Greek salad Nutrition
Is Greek salad high in protein?
Greek salad typically contains around 5-8 grams of protein per serving, depending on the inclusion of feta cheese and olives. Feta contributes the majority of the protein, while vegetables like cucumbers and tomatoes add negligible amounts.
Can I eat Greek salad on a keto diet?
Yes, Greek salad is compatible with a keto diet when made traditionally. The salad is low in net carbs, consisting primarily of vegetables, olives, and cheese, and its olive oil-based dressing provides healthy fats.
What are the health benefits of Greek salad?
Greek salad is packed with vitamins A, C, and K from tomatoes and cucumbers, while olives and olive oil provide heart-healthy monounsaturated fats. Additionally, the dish is low in calories and rich in antioxidants, making it a nutrient-dense option.
What is the recommended serving size for Greek salad?
A recommended serving size for Greek salad is about 1 to 2 cups, which contains approximately 130-200 calories. This portion fits well as a side dish or can be increased to 3-4 cups for a main meal with added protein like grilled chicken.
How does Greek salad compare to Caesar salad?
Greek salad is lighter and lower in calories compared to Caesar salad, which typically includes creamy dressing and croutons. Greek salad features olive oil-based dressing and nutrient-rich ingredients like cucumbers, tomatoes, and olives, offering more vitamins and less saturated fat.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Greek salad DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans 2020-2025, Vegetables and Oils SectionsU.S. Department of Agriculture and U.S. Department of Health and Human ServicesRecommends eating vegetables and healthy oils like in Greek salad as part of a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
