Calories in Greek Salad
A refreshing Mediterranean salad made with tomatoes, cucumbers, onions, feta cheese, and olives, dressed with olive oil and oregano. It is rich in healthy fats and micronutrients but can be high in sodium due to the cheese and olives.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 101 | 6.7g | 3.2g | 6.9g |
| 1 serving (105 g) | 1 serving (105 g) | 106 | 7g | 3.4g | 7.3g |
| 1 oz (28g) | 1 oz (28g) | 29 | 1.9g | 0.9g | 2g |
Health Benefits
High in Vitamin C and K from fresh vegetables which support immune and bone health.
Contains heart-healthy monounsaturated fats from olive oil that help lower LDL cholesterol.
Rich in antioxidants like lycopene from tomatoes, which may protect cells from damage.
Nutrition Tips
- Request the dressing on the side to control the amount of oil and calories added.
- Add a lean protein like grilled chicken or chickpeas to make it a more satiating meal.
- Limit the amount of feta cheese and olives if you are monitoring your sodium intake.
- Use extra virgin olive oil for the highest quality of heart-healthy monounsaturated fats.
- Increase the volume of the salad with extra leafy greens or cucumbers for more fiber without many calories.
GAYA Tracking Tip
For accurate results, photograph your plate before mixing the salad thoroughly — GAYA can identify components like feta cubes and olives more easily when they are visible.
Frequently Asked Questions
Is Greek salad keto-friendly?+
Yes, it is naturally low in carbohydrates and high in healthy fats, making it an excellent choice for a ketogenic diet. Just be mindful of the portion of onions and tomatoes.
How can I lower the sodium in this salad?+
You can significantly reduce sodium by rinsing the olives and feta cheese under cold water before adding them, or by using half the standard amount of cheese.
Does the dressing add many calories?+
Yes, the olive oil dressing is the primary source of calories. One tablespoon of olive oil adds about 120 calories, so it is best to use it sparingly.
Related Foods
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