Vegetable salad with feta

Lunch

Item Rating: 71/100

1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		15.9 mg	5%
Sodium		476.2 mg	20%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	3.2 g	11%
	Sugars	6.3 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		1.6 mg	8%
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: 114 cal (56.3%)

Protein: 25 cal (12.4%)

Carbs: 63 cal (31.3%)

About Vegetable salad with feta

Vegetable salad with feta is a versatile dish commonly associated with Mediterranean cuisine, particularly Greek cooking. It typically includes fresh vegetables such as tomatoes, cucumbers, bell peppers, and onions, paired with crumbly feta cheese and often dressed with olive oil and herbs. This salad is rich in vitamins A, C, and K from the vegetables, while feta provides calcium and protein. Olive oil adds healthy monounsaturated fats, essential for heart health. The dish is low in carbohydrates and calories, making it a nutritious and balanced option for meals or sides. Its nutritional profile supports overall health with an emphasis on micronutrients, healthy fats, and fiber.

Health Benefits

• Rich in antioxidants like vitamin C from vegetables, which boost immune health.
• High in calcium from feta cheese, supporting bone and teeth health.
• Contains monounsaturated fats from olive oil, which help maintain heart health.
• Includes dietary fiber from vegetables, promoting healthy digestion and gut health.

Dietary Considerations

Allergens: Contains dairy

Suitable for: Vegetarian

Not suitable for: Vegan, dairy-free, low-sodium diets

Selection and Storage

Store the salad without dressing in an airtight container in the refrigerator for up to 2 days. Add dressing and feta cheese shortly before serving to maintain freshness.

Common Questions About Vegetable salad with feta Nutrition

Is vegetable salad with feta high in protein?

Vegetable salad with feta contains moderate protein levels, primarily from the feta cheese. On average, 1 ounce (28 grams) of feta cheese provides about 4 grams of protein. Combined with the vegetables, a typical serving may offer around 4-6 grams of protein, making it suitable as a light protein source.

Can I eat vegetable salad with feta on a keto diet?

Yes, vegetable salad with feta can be compatible with a keto diet if prepared correctly. Stick to low-carb vegetables like spinach, cucumber, and bell peppers, and avoid high-carb additions like croutons. Feta cheese is also keto-friendly, as it has only 1-2 grams of carbs per ounce.

What are the health benefits of vegetable salad with feta?

Vegetable salad with feta is rich in vitamins A, C, and K, fiber, and antioxidants from the vegetables. The feta cheese provides calcium and protein while being lower in fat compared to many other cheeses. However, feta is high in sodium, so those with blood pressure concerns should consume it in moderation.

What is a recommended portion size for vegetable salad with feta?

A standard serving size is about 1 to 2 cups of salad, which includes a variety of vegetables and approximately 1 ounce (28 grams) of feta cheese. This provides around 150-250 calories, depending on the dressing and add-ins used, making it ideal for a side dish or light meal.

How does vegetable salad with feta compare to salads with other cheeses?

Vegetable salad with feta tends to be lower in calories and saturated fat compared to salads made with cheeses like cheddar or blue cheese. Feta’s crumbly texture and tangy flavor mean you can use less cheese while still enjoying bold taste, making it a healthier option in many cases.

Data Sources & Scientific References