⏱ 18 min totalMediterranean Salad with Lemon-Herb Vinaigrette
Per 1 serving · 302 g · 14 ingredients
of a 2,000 cal day
- Protein10g8% of calories
- Carbs29g22% of calories
- Fat40g70% of calories
At a glance
One serving of Mediterranean Salad with Lemon-Herb Vinaigrette (302 g) has 498 calories, with 10 g of protein, 29 g of carbohydrates and 40 g of fat. Most of its energy comes from fat (70% of calories). It is high in protein (20% DV), Vitamin C (28% DV) and Vitamin E (31% DV). Keep an eye on sodium and saturated fat, which provide 34% and 48% of the daily value.
High in
20%+ of the daily value
- Protein20%
- Vitamin C28%
- Vitamin E31%
- Vitamin K92%
- Thiamine20%
- Riboflavin (B2)30%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin A14%
- Niacin13%
- Folate (B9)14%
- Pantothenic acid19%
- Potassium10%
Watch
20%+ of the daily value
- Sodium34%
- Saturated fat48%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ pita, large Whole wheat pita bread
½ spray , about 1/3 second Cooking spray
1 tbsp Spearmint
1 tbsp Parsley
1 tbsp, chopped Basil
¼ lemon yields Lemon juice
¼ tsp Granulated sugar
2 tbsp Olive oil- 🥄¼ dash Salt
¼ dash Black pepper
½ cup, chopped or sliced Tomatoes
¼ cucumber Cucumber
¼ cup, crumbled Feta cheese- 🥄4 olives Kalamata Olives
Directions
- 1
Preheat the oven to 400° F. Line a baking sheet.
- 2
Arrange the pita quarters on the baking sheet and mist lightly with cooking spray. Sprinkle with a pinch of salt and bake until golden and crisp, about 8 minutes. Cool completely.
- 3
Make the vinaigrette: In a food processor, pulse the mint, parsley, basil, lemon juice, and sugar until finely chopped. With the motor running, slowly stream in the olive oil until emulsified, then season to taste with salt and pepper.
- 4
Lightly crush or crumble the cooled pita crisps. On a shallow platter, arrange the tomatoes, cucumber, feta, olives, and pita pieces. Drizzle with the vinaigrette and serve right away for the best crunch.
Vitamins & minerals
Amounts for 1 serving (302 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 123 μg | 14% |
| Vitamin C | 25 mg | 28% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 5 mg | 31% |
| Vitamin K | 110 μg | 92% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 58 μg | 14% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 233 mg | 23% |
| Iron | 3 mg | 35% |
| Potassium | 469 mg | 10% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 232 mg | 33% |
| Zinc | 2 mg | 18% |
| Copper | 0.2 mg | 20% |
| Manganese | 1 mg | 34% |
| Selenium | 20 μg | 36% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 99 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 716 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,316 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 22 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 47 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 498 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 94minWalking (3.5 mph)
- 60minCycling (moderate)
- 41minRunning (6 mph)
- 70minSwimming laps
Common questions
How many calories are in Mediterranean Salad with Lemon-Herb Vinaigrette?
One serving of Mediterranean Salad with Lemon-Herb Vinaigrette (1 serving) has 498 calories, which works out to 165 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Mediterranean Salad with Lemon-Herb Vinaigrette high in protein?
It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 8% 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 Mediterranean Salad with Lemon-Herb Vinaigrette keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 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 Mediterranean Salad with Lemon-Herb Vinaigrette?
775 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mediterranean Salad with Lemon-Herb Vinaigrette?
6.8 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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