⏱ 5 min totalGreek salad
Per 1 serving · 463 g · 10 ingredients
of a 2,000 cal day
- Protein11g12% of calories
- Carbs20g22% of calories
- Fat26g66% of calories
At a glance
One serving of Greek salad (463 g) has 344 calories, with 11 g of protein, 20 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (22% DV), Vitamin C (35% DV) and Vitamin E (21% DV). Keep an eye on sodium and saturated fat, which provide 35% and 52% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Vitamin C35%
- Vitamin E21%
- Vitamin K40%
- Riboflavin (B2)43%
- Vitamin B636%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A18%
- Thiamine15%
- Niacin11%
- Folate (B9)15%
- Potassium16%
Watch
20%+ of the daily value
- Sodium35%
- Saturated fat52%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 large whole Tomatoes
½ cucumber Cucumber
¼ medium Onion
¼ cup Black olives
¹⁄₁₆ tsp, ground Oregano
⅜ cup, crumbled Feta cheese
½ tsp Red wine vinegar
¾ tbsp Olive oil- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Thinly slice the onion, cucumbers, and cut tomatoes into quarters. Arrange all the vegetables in a serving bowl. Add oregano and feta cheese.
- 2
To make the dressing, place all the ingredients in a screw-top jar and shake to combine. Pour dressing over the salad, toss gently, and serve.
Vitamins & minerals
Amounts for 1 serving (463 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 161 μg | 18% |
| Vitamin C | 32 mg | 35% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 47 μg | 40% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 1 μg | 40% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 35 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 358 mg | 36% |
| Iron | 3 mg | 32% |
| Potassium | 733 mg | 16% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 279 mg | 40% |
| Zinc | 2 mg | 22% |
| Copper | 0.2 mg | 26% |
| Manganese | 0.4 mg | 16% |
| Selenium | 9 μg | 17% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 200 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 968 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 4,683 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 70 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 344 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 29minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Greek salad?
One serving of Greek salad (1 serving) has 344 calories, which works out to 74 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Greek salad high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Greek salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Greek salad?
815 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Greek salad?
11 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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