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Feta and Veggie Salad⏱ 5 min total
Recipes

Feta and Veggie Salad

Per 1 serving · 220 g · 4 ingredients

Calories
125
6%
of a 2,000 cal day
  • Protein
    5.9g
    16% of calories
  • Carbs
    13g
    35% of calories
  • Fat
    7.9g
    48% of calories
Portion

At a glance

One serving of Feta and Veggie Salad (220 g) has 125 calories, with 5.9 g of protein, 13 g of carbohydrates and 7.9 g of fat. Most of its energy comes from fat (48% of calories). It is high in Vitamin A (53% DV), Vitamin K (86% DV) and riboflavin (b2) (25% DV). Keep an eye on sodium and saturated fat, which provide 28% and 22% of the daily value.

Per 100 g
56cal
very low energy density
Protein per 100 cal
4.7g
Net carbs
10g
carbs minus fiber
Fiber
3g
5.8 g sugar

High in

20%+ of the daily value

  • Vitamin A53%
  • Vitamin K86%
  • Riboflavin (B2)25%
  • Folate (B9)37%
  • Vitamin B1220%
  • Phosphorus20%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin C17%
  • Thiamine11%
  • Vitamin B619%
  • Calcium18%
  • Iron17%

Watch

20%+ of the daily value

  • Sodium28%
  • Saturated fat22%

Ingredients

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

Directions

Prep 5 min
  1. 1

    Gently mix all the ingredients in a bowl.

  2. 2

    Enjoy!

Vitamins & minerals

Amounts for 1 serving (220 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A477 μg
53%
Vitamin C15 mg
17%
Vitamin D0.1 μg
1%
Vitamin E1 mg
4%
Vitamin K103 μg
86%
Thiamine0.1 mg
11%
Riboflavin (B2)0.3 mg
25%
Niacin1 mg
6%
Vitamin B60.2 mg
19%
Folate (B9)148 μg
37%
Vitamin B120.5 μg
20%
Pantothenic acid0.5 mg
9%
Choline19 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium180 mg
18%
Iron1 mg
17%
Potassium431 mg
9%
Magnesium27 mg
7%
Phosphorus142 mg
20%
Zinc1 mg
11%
Copper0.1 mg
10%
Manganese0.2 mg
11%
Selenium5 μg
8%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene75 μg—
Arginine0.2 g—
Aspartic acid0.5 g—
Beta carotene5,248 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 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.1 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.5 g—
Lycopene1,917 μg—
Lysine0.4 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats2 g—
Phenylalanine0.3 g—
Polyunsaturated fats1 g—
Proline0.5 g—
Retinol35 μg—
Serine0.4 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.4 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 125 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 Feta and Veggie Salad?

One serving of Feta and Veggie Salad (1 serving) has 125 calories, which works out to 56 calories per 100 g. That is about 6.2% of a 2,000-calorie day.

Is Feta and Veggie Salad high in protein?

Not especially. It has 5.9 g of protein per serving, and protein supplies 16% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Feta and Veggie Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Feta and Veggie Salad?

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

How much sugar is in Feta and Veggie Salad?

5.8 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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