1 serving (150 grams) contains 100 calories, 3.0 grams of protein, 4.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
158.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.9 mg | 5% | |
| Sodium | 238.1 mg | 10% | |
| Total Carbohydrates | 23.8 g | 8% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 19.0 g | ||
| protein | 4.8 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 127.0 mg | 9% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 317.5 mg | 6% | |
* 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 Watermelon feta salad
Watermelon feta salad is a refreshing dish combining sweet, juicy watermelon cubes, creamy feta cheese, fresh mint or basil, and sometimes a drizzle of olive oil or balsamic glaze. Originating from Mediterranean and Middle Eastern cuisines, this salad blends vibrant flavors and textures, making it a popular warm-weather dish. Its nutritional profile is rich: watermelon contributes hydration and lycopene, a powerful antioxidant; feta adds protein, calcium, and healthy fats; and fresh herbs provide essential vitamins like vitamin K. This light yet nutrient-dense salad is a wholesome option for those seeking a balance of flavor and nutrition.
Health Benefits
- Watermelon is 92% water, which aids in hydration and provides electrolytes like potassium.
- Feta cheese is a good source of calcium, essential for strong bones and teeth.
- Watermelon contains lycopene, an antioxidant linked to reduced oxidative stress and heart health.
- Mint or basil in the salad supplies vitamin K, which supports proper blood clotting.
- Olive oil (if used) provides heart-healthy monounsaturated fats for better cholesterol levels.
Dietary Considerations
Selection and Storage
Store prepared watermelon feta salad in an airtight container in the refrigerator for up to 1 day. Add fresh herbs and dressing just before serving for maximum freshness.
Common Questions About Watermelon feta salad Nutrition
What is the nutritional content of watermelon feta salad?
Watermelon feta salad is low in calories, typically containing about 100-150 calories per 1-cup serving, depending on the ingredients. It offers a small amount of protein (2-4 grams) from the feta cheese. It is also a good source of vitamins A and C from the watermelon and antioxidants from any added mint or herbs.
Is watermelon feta salad compatible with a low-carb or keto diet?
Watermelon feta salad is not ideal for a keto diet due to the high natural sugar content in watermelon, which can lead to around 11-12 grams of carbs per cup. However, it may fit into a more flexible low-carb diet if consumed in moderation and adjusted to fit within daily carbohydrate limits.
What are the health benefits or concerns of eating watermelon feta salad?
This salad can be a hydrating and refreshing option, as watermelon is about 90% water and rich in vitamins A and C. Feta cheese provides calcium and some protein. However, people watching their sodium intake should monitor portion size, as feta cheese is relatively high in salt.
How much watermelon feta salad should I eat in one serving?
A standard serving of watermelon feta salad is about 1 to 1.5 cups, which balances flavor and nutrients without overloading on carbohydrates or sodium. For people with specific dietary restrictions, you can adjust portion sizes to meet your needs.
How does watermelon feta salad compare to other summer salads?
Compared to green salads, watermelon feta salad is sweeter and more hydrating, with a focus on fruity flavors. It is lower in protein than salads with grilled chicken or legumes but offers a unique combination of sweetness, saltiness, and crunch. Adding nuts or seeds can enhance its nutritional value.
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.
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.
