⏱ 15 min total

Make Ahead Greek Salad in a Jar

Name: Make Ahead Greek Salad in a Jar
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: ½ cup, chopped Kale; ½ cup Spinach; 1 tbsp, drained Capers; ¼ cup cherry tomatoes Cherry tomatoes; ⅛ cup, chopped Onion; 1 oz Feta cheese; ¼ cup Black olives; ¼ cloves, minced Garlic; ⅛ tsp Salt; ¹⁄₁₆ cup Red wine vinegar; ½ tbsp Lemon juice; ¼ tsp Dijon mustard; ⅛ cup Olive oil; ¼ tsp, ground Oregano; ¼ tsp, ground Basil; ⅛ tsp Onion powder; ⅛ tsp Black pepper

Per 1 serving · 230 g · 17 ingredients

Calories

399

20%
of a 2,000 cal day

Protein
7.2g
7% of calories
Carbs
12g
12% of calories
Fat
37g
81% of calories

Portion

At a glance

One serving of Make Ahead Greek Salad in a Jar (230 g) has 399 calories, with 7.2 g of protein, 12 g of carbohydrates and 37 g of fat. Most of its energy comes from fat (81% of calories). It is high in Vitamin A (33% DV), Vitamin C (61% DV) and Vitamin E (38% DV). Keep an eye on sodium and saturated fat, which provide 46% and 42% of the daily value.

Per 100 g

173cal

medium energy density

Protein per 100 cal

1.8g

Net carbs

carbs minus fiber

Fiber

4.2g

4.1 g sugar

High in

20%+ of the daily value

Vitamin A33%
Vitamin C61%
Vitamin E38%
Vitamin K284%
Riboflavin (B2)25%
Vitamin B621%

Good source of

10–19% of the daily value

Dietary fiber15%
Thiamine12%
Magnesium12%
Zinc12%
Selenium11%

Watch

20%+ of the daily value

Sodium46%
Saturated fat42%

Ingredients

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

Directions

Prep 15 min

1
Layer the salad ingredients in jars, adjusting quantities to your taste.
2
Mince the garlic, add half the salt, and smash with the side of a knife to form a paste.
3
In a food processor, combine vinegar, lemon juice, and mustard. Turn on low and slowly add olive oil to emulsify. Add garlic paste, oregano, basil, onion powder, and pepper. Pulse to incorporate. Alternatively, whisk by hand in a large bowl.
4
When ready to eat, pour the salad from the jar onto a plate, drizzle with dressing, toss to coat, and enjoy.

Vitamins & minerals

Amounts for 1 serving (230 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	297 μg	33%
Vitamin C	55 mg	61%
Vitamin D	0.1 μg	1%
Vitamin E	6 mg	38%
Vitamin K	340 μg	284%
Thiamine	0.1 mg	12%
Riboflavin (B2)	0.3 mg	25%
Niacin	1 mg	7%
Vitamin B6	0.3 mg	21%
Folate (B9)	101 μg	25%
Vitamin B12	0.5 μg	20%
Pantothenic acid	0.3 mg	7%
Choline	17 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	268 mg	27%
Iron	3 mg	41%
Potassium	429 mg	9%
Magnesium	50 mg	12%
Phosphorus	158 mg	23%
Zinc	1 mg	12%
Copper	1 mg	74%
Manganese	1 mg	23%
Selenium	6 μg	11%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	56 μg	—
Arginine	0.3 g	—
Aspartic acid	0.5 g	—
Beta carotene	3,092 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	960 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	24 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	35 μg	—
Serine	0.4 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.3 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 399 calories

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

76min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
56min
Swimming laps

Common questions

How many calories are in Make Ahead Greek Salad in a Jar?

One serving of Make Ahead Greek Salad in a Jar (1 serving) has 399 calories, which works out to 173 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Make Ahead Greek Salad in a Jar high in protein?

Not especially. It has 7.2 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Make Ahead Greek Salad in a Jar keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Make Ahead Greek Salad in a Jar?

1069 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Make Ahead Greek Salad in a Jar?

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

Nutrition Facts

Serving size1 serving (230 g)

Calories399

% Daily Value*

Total fat 37g	48%
Saturated fat 8.5g	42%
Trans fat 0g
Cholesterol 25mg	8%
Sodium 1,069mg	46%
Total carbohydrate 12g	4%
Dietary fiber 4.2g	15%
Total sugars 4.1g
Protein 7.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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