Salad with feta cheese and balsamic glaze

Lunch

Item Rating: 70/100

1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 12.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	6.3 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		23.8 mg	7%
Sodium		634.9 mg	27%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	4.8 g	17%
	Sugars	12.7 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		1.9 mg	10%
Potassium		396.8 mg	8%

* 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

Fat: 171 cal (56.2%)

Protein: 38 cal (12.5%)

Carbs: 95 cal (31.3%)

About Salad with feta cheese and balsamic glaze

Salad with feta cheese and balsamic glaze is commonly associated with Mediterranean cuisine, where fresh vegetables, cheeses, and tangy dressings are staples. This dish typically includes greens like spinach or lettuce, tomatoes, cucumbers, red onions, and is topped with crumbled feta cheese and drizzled with balsamic glaze. It offers a balanced nutritional profile, providing fiber from the vegetables, protein and calcium from feta cheese, and antioxidants from the balsamic glaze. The salad is low in carbohydrates and fat, while rich in vitamins A, C, and K, as well as minerals like calcium and potassium.

Health Benefits

• Feta cheese is high in calcium, which supports healthy bones and teeth.
• Vegetables like spinach and tomatoes are rich in vitamin C, boosting immune function and skin health.
• Balsamic glaze contains antioxidants like polyphenols, which may help reduce inflammation and support heart health.

Dietary Considerations

Allergens: Contains milk (from feta cheese)

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Vegan, lactose-free diets

Selection and Storage

Store leftover salad in an airtight container in the refrigerator for up to 2 days. Keep the balsamic glaze separate to avoid soggy textures.

Common Questions About Salad with feta cheese and balsamic glaze Nutrition

Is salad with feta cheese and balsamic glaze high in protein?

A salad with feta cheese and balsamic glaze provides moderate protein, primarily from the feta cheese. On average, a 1-ounce serving of feta contains about 4 grams of protein, but the overall protein content will depend on the other salad ingredients like vegetables, nuts, or added proteins like chicken.

Can I eat salad with feta cheese and balsamic glaze on a keto or low-carb diet?

It depends on the amount of balsamic glaze used. While feta cheese and most vegetables are keto-friendly, balsamic glaze may be high in sugar and carbohydrates. To make it keto-compatible, opt for a sugar-free balsamic glaze or use it sparingly.

What are the health benefits of salad with feta cheese and balsamic glaze?

This salad can offer a healthy balance of nutrients. Feta cheese is a good source of calcium and healthy fats, while the vegetables provide vitamins like A and C, fiber, and antioxidants. However, the balsamic glaze can be high in sugar, so moderation is recommended for those watching their sugar intake.

What is the recommended portion size for salad with feta cheese and balsamic glaze?

A typical portion size for a main course salad is about 2–3 cups of mixed vegetables with 1–2 ounces of feta cheese and 1–2 tablespoons of balsamic glaze. For a side salad, you can reduce the portion to 1–2 cups of vegetables and 1 ounce of feta.

How does salad with feta cheese and balsamic glaze compare to salads with creamy dressings?

A salad with balsamic glaze is generally lighter and lower in calories compared to salads with creamy dressings like ranch or Caesar. Balsamic glaze adds a tangy sweetness and fewer unhealthy fats, but keep in mind that it can be high in sugar depending on the brand or preparation.

Data Sources & Scientific References