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 Horiatiki salad
Horiatiki salad, also known as Greek salad, is a traditional dish from Greece featuring fresh vegetables including tomatoes, cucumbers, green peppers, red onions, Kalamata olives, and a topping of feta cheese. It is typically seasoned with oregano and drizzled with olive oil. This salad is a cornerstone of Mediterranean cuisine, prized for its simple yet nutrient-rich ingredients. A standard serving is low in calories while providing significant amounts of key nutrients like vitamin C, vitamin A, potassium, and monounsaturated fats from the olive oil. It is a versatile dish that can be served as a side or a light main meal.
Health Benefits
- Rich in antioxidants like vitamin C from tomatoes and bell peppers, helping to protect cells from oxidative stress.
- High in heart-healthy monounsaturated fats from olive oil, which may support cardiovascular health.
- Provides calcium and protein from feta cheese, essential for bone and muscle strength.
- Contains potassium from vegetables, aiding in maintaining healthy blood pressure levels.
- Supports hydration due to the high water content in cucumbers and tomatoes.
Dietary Considerations
Selection and Storage
Store unassembled ingredients in the refrigerator and only combine just before serving to preserve freshness and texture. Consume within 1-2 days for optimal quality.
Common Questions About Horiatiki salad Nutrition
What are the key nutritional contents of Horiatiki Salad?
Horiatiki Salad is a nutrient-dense dish commonly made with tomatoes, cucumbers, red onion, olives, and feta cheese. One serving (approximately 250g) typically contains around 200 calories, 5-6g of protein, 15-20g of healthy fats, and is rich in vitamins A, C, and K, as well as minerals like potassium and calcium from the vegetables and feta.
Is Horiatiki Salad compatible with a keto diet?
Yes, Horiatiki Salad is compatible with a keto diet if you moderate the tomato and onion content. It is naturally low in carbs, with about 5-8g net carbs per serving, mostly coming from the vegetables. The olives and feta cheese provide healthy fats that align well with keto dietary principles.
What are the health benefits of Horiatiki Salad?
Horiatiki Salad offers numerous health benefits, including antioxidants from tomatoes and cucumbers supporting heart health, and olives providing anti-inflammatory compounds. The feta cheese contributes bone-strengthening calcium, while the dish overall supports healthy digestion due to its high fiber content.
How much Horiatiki Salad should I eat per serving?
A typical serving size for Horiatiki Salad is about 1.5 to 2 cups (approximately 250-300g). This portion provides balanced nutrition without excessive calories. If pairing it with another dish, you may opt for a smaller portion (1 cup or less) to complement rather than overpower your meal.
How does Horiatiki Salad compare to other similar salads?
Compared to a traditional Caesar salad, Horiatiki Salad is lower in calories and saturated fats due to the absence of heavy dressing and croutons. It is more nutrient-dense than a basic garden salad, thanks to the addition of Greek olive oil, feta cheese, and Kalamata olives, which provide healthy fats and minerals.
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 - Horiatiki salad DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
