1 serving (200 grams) contains 150 calories, 5.0 grams of protein, 10.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.8 g | 15% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 3.5 g | ||
| protein | 5.9 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 352.9 mg | 7% | |
* 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 Mediterranean salad
Mediterranean Salad is a popular dish originating from the Mediterranean region, widely known for its fresh and wholesome ingredients. It often includes a combination of cucumbers, tomatoes, red onions, olives, feta cheese, and a dressing made from olive oil, lemon juice, and herbs. This salad epitomizes the Mediterranean diet, which is celebrated for its balance between flavor and nutrition. Rich in fiber, healthy fats, and essential vitamins and minerals such as vitamin C, potassium, and monounsaturated fats, it’s a nutrient-dense option that supports heart health. Low in calories and laden with antioxidants, Mediterranean Salad is versatile and suitable either as a side or a main dish when topped with protein such as grilled chicken or chickpeas.
Health Benefits
- Supports heart health due to monounsaturated fats found in olive oil.
- Boosts immune function with vitamin C from tomatoes and lemons.
- Aids digestive health thanks to fiber in cucumbers and red onions.
- Promotes bone health with calcium from feta cheese.
- Offers antioxidant protection via polyphenols in olives.
Dietary Considerations
Selection and Storage
Store ingredients separately in the refrigerator to maintain freshness; assemble the salad just before serving to prevent sogginess.
Common Questions About Mediterranean salad Nutrition
Is Mediterranean salad high in protein?
Mediterranean salad is not inherently high in protein, as it primarily consists of vegetables like cucumbers, tomatoes, and red onions. However, adding ingredients like chickpeas (8g of protein per 1/2 cup) or grilled chicken can boost its protein content significantly.
Can I eat Mediterranean salad on a keto diet?
Mediterranean salad can be keto-friendly if prepared without high-carb ingredients like croutons or beans. Focus on leafy greens, cucumbers, olives, and feta cheese, all of which are low in carbs and fit well within keto macronutrient guidelines.
What are the health benefits of Mediterranean salad?
Mediterranean salad is rich in vitamins A, C, and K, as well as fiber and heart-healthy fats from olive oil and olives. These ingredients support cardiovascular health, digestion, and antioxidant activity, making it a nutrient-dense addition to your diet.
What is the recommended serving size for Mediterranean salad?
A typical serving size of Mediterranean salad is about 2 cups, which provides approximately 150-250 calories depending on added ingredients like olives, feta cheese, or dressing. This portion size works well as a side dish or can be increased if served as a main course with protein toppings.
How does Mediterranean salad compare to Caesar salad in terms of health?
Mediterranean salad is generally healthier than Caesar salad because it is lower in calories, fat, and sodium. Caesar salad often includes heavy dressing and croutons, while Mediterranean salad emphasizes fresh vegetables, olive oil, and heart-healthy fats. It’s a better choice for those seeking nutrient-dense and lighter meals.
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.
- Mediterranean Diet and Its Health BenefitsNational Institutes of Health (NIH)Comprehensive overview of the Mediterranean diet highlighting key nutrients and health benefits, including components like vegetables in Mediterranean salad.
- Mediterranean Diet and Chronic DiseasesHarvard T.H. Chan School of Public HealthExplains the role of Mediterranean salad as part of the broader Mediterranean diet and chronic disease prevention.
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.
