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Chopped Greek Salad with Creamy Yogurt Dressing⏱ 20 min total
Recipes

Chopped Greek Salad with Creamy Yogurt Dressing

Per 1 serving · 236 g · 17 ingredients

Calories
126
6%
of a 2,000 cal day
  • Protein
    6.7g
    20% of calories
  • Carbs
    11g
    34% of calories
  • Fat
    6.7g
    46% of calories
Portion

At a glance

One serving of Chopped Greek Salad with Creamy Yogurt Dressing (236 g) has 126 calories, with 6.7 g of protein, 11 g of carbohydrates and 6.7 g of fat. Most of its energy comes from fat (46% of calories). It is high in Vitamin C (90% DV), riboflavin (b2) (22% DV) and Vitamin B6 (25% DV). Keep an eye on sodium, which provides 20% of the daily value.

Per 100 g
53cal
very low energy density
Protein per 100 cal
5.3g
Net carbs
8g
carbs minus fiber
Fiber
3.1g
6.2 g sugar

High in

20%+ of the daily value

  • Vitamin C90%
  • Riboflavin (B2)22%
  • Vitamin B625%
  • Iron29%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin A17%
  • Vitamin K14%
  • Folate (B9)14%
  • Vitamin B1219%
  • Pantothenic acid12%

Watch

20%+ of the daily value

  • Sodium20%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 min
  1. 1

    Prep the vegetables: halve the cherry tomatoes. Dice the red bell peppers and cucumber, and finely dice (or thinly slice) the red onion. Slice the olives.

  2. 2

    Make the dressing: in a small bowl, whisk together the yogurt, water, olive oil, lemon zest, lemon juice, garlic, dill, oregano, salt, and pepper until smooth.

  3. 3

    Assemble the salad: in a large bowl, combine the tomatoes, peppers, cucumber, onion, feta, mint, and olives. Pour the dressing over the top and toss gently to coat. Taste and adjust salt and pepper as needed, then serve.

Vitamins & minerals

Amounts for 1 serving (236 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A150 μg
17%
Vitamin C81 mg
90%
Vitamin D0 μg
0%
Vitamin E1 mg
9%
Vitamin K17 μg
14%
Thiamine0.1 mg
8%
Riboflavin (B2)0.3 mg
22%
Niacin1 mg
8%
Vitamin B60.3 mg
25%
Folate (B9)56 μg
14%
Vitamin B120.4 μg
19%
Pantothenic acid1 mg
12%
Choline17 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium149 mg
15%
Iron2 mg
29%
Potassium444 mg
9%
Magnesium35 mg
8%
Phosphorus134 mg
19%
Zinc1 mg
9%
Copper0.1 mg
8%
Manganese0.3 mg
13%
Selenium5 μg
9%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene67 μg—
Arginine0.1 g—
Aspartic acid0.4 g—
Beta carotene1,136 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose2 g—
Galactose0.2 g—
Glucose2 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose1 g—
Leucine0.3 g—
Lycopene1,278 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats2 g—
Phenylalanine0.2 g—
Polyunsaturated fats0.4 g—
Proline0.2 g—
Retinol16 μg—
Serine0.2 g—
Starch0.4 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 126 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 24min
    Walking (3.5 mph)
  • 15min
    Cycling (moderate)
  • 10min
    Running (6 mph)
  • 18min
    Swimming laps

Common questions

How many calories are in Chopped Greek Salad with Creamy Yogurt Dressing?

One serving of Chopped Greek Salad with Creamy Yogurt Dressing (1 serving) has 126 calories, which works out to 53 calories per 100 g. That is about 6.3% of a 2,000-calorie day.

Is Chopped Greek Salad with Creamy Yogurt Dressing high in protein?

Not especially. It has 6.7 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chopped Greek Salad with Creamy Yogurt Dressing keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chopped Greek Salad with Creamy Yogurt Dressing?

450 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chopped Greek Salad with Creamy Yogurt Dressing?

6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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