Greek salad
| Macros | per 100 g |
|---|---|
| Calories | 48 kcal |
| Protein | 2.8 g |
| Fat | 2.3 g |
| Carbs | 4.3 g |
Greek salad is a raw vegetable salad of Mediterranean origin, typically combining tomatoes, cucumber, red onion, green pepper, Kalamata olives and feta cheese, dressed with olive oil and dried oregano. It is served as a side dish or light main across Greek cuisine and has become a staple of Mediterranean-style eating worldwide. Per 100 g, it provides 48 kcal, 2.8 g of protein, 2.3 g of fat and 4.4 g of carbohydrates, with 1.5 g of dietary fibre and only 1.4 g of sugars. Notable micronutrients include 240 mcg of vitamin A, 55.9 mcg of vitamin K, 36 mcg of folate, 246 mg of sodium, 228 mg of potassium and 57 mg of calcium per 100 g. Greek salad is suitable for vegetarian, pescatarian, gluten-free, keto, Mediterranean and low-FODMAP dietary patterns.
How many calories in a Greek salad?
Greek salad contains 48 kcal per 100 g. A generous restaurant portion of around 300 g would come to approximately 145 kcal, though calorie count can rise noticeably with extra olive oil or a larger portion of feta.
Is Greek salad keto-friendly?
Yes, Greek salad fits a ketogenic diet well. At only 4.4 g of carbohydrates per 100 g — with 1.5 g of that coming from fibre — the net carb content is low, and the combination of feta and olive oil adds fat without significant carbohydrate load.
How much vitamin A is in a Greek salad?
Greek salad provides 240 mcg of vitamin A per 100 g, contributed mainly by the tomatoes and green pepper in the mix. A 200 g serving would supply around 480 mcg, which is a meaningful share of the typical adult daily reference intake.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 48.0 kcal |
| Protein | 2.8 g |
| Fat | 2.3 g |
| Carbs | 4.3 g |
| Sugars | 1.4 g |
| Fiber | 1.5 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.86 g |
| Monounsaturated | 0.97 g |
| Polyunsaturated | 0.26 g |
| Omega-3 | 0.14 g |
| Omega-6 | 0.13 g |
| Cholesterol | 6.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 57.0 mg |
| Iron | 0.90 mg |
| Magnesium | 13.0 mg |
| Phosphorus | 45.0 mg |
| Potassium | 228 mg |
| Sodium | 246 mg |
| Zinc | 0.40 mg |
| Copper | 0.074 mg |
| Selenium | 3.2 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 240 mcg |
| Retinol | 8.0 mcg |
| Vitamin C | 5.5 mg |
| Vitamin D | 0.10 mcg |
| Vitamin E | 0.41 mg |
| Vitamin K | 55.9 mcg |
| Thiamin (B1) | 0.049 mg |
| Riboflavin (B2) | 0.083 mg |
| Niacin (B3) | 0.93 mg |
| Vitamin B6 | 0.063 mg |
| Folate (B9) | 36.0 mcg |
| Vitamin B12 | 0.11 mcg |
| Choline | 11.3 mg |