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Breakfast salad with cheese Calories
Light breakfast salad with cheese, tomato, cucumber, and greens
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Breakfast salad with cheese (180 g) has 166 calories. That works out to 92 calories per 100 g. It contains 7.4 g of carbs, 8.6 g of protein, 11.2 g of fat and 2.3 g of fiber. Its 75.6 µg of Vitamin K covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Breakfast salad with cheese Nutrition Facts
Selected: 1 serving (medium) · 180 g
166
KCAL / 180G
Carbs
7.4g
· 3% DV
Protein
8.6g
· 17% DV
Fat
11.2g
· 14% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 21% · Fat 61%
Breakfast salad with cheese nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 4.68 g | 23% |
| Trans fat | 0.14 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 8.6 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Breakfast salad with cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 166 kcal |
| 1 piece (small) | 70 g | 64 kcal |
| 1 cup (chopped) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 serving (small) | 120 g | 110 kcal |
| 1 piece (large) | 120 g | 110 kcal |
| 2 cup (chopped) | 180 g | 166 kcal |
| 1 pack (medium) | 250 g | 230 kcal |
| 1 serving (large) | 260 g | 239 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Breakfast salad with cheese
What goes in a breakfast salad with cheese?
A breakfast salad with cheese commonly includes tomato, cucumber, leafy greens, and crumbled cheese. Olives, spring onion, or fresh herbs are easy additions; a little olive oil and lemon can bring the ingredients together without masking their flavor.
How do you make a breakfast salad with cheese?
To make a breakfast salad with cheese, wash and dry the vegetables, chop them into bite-size pieces, and add the cheese last. Toss gently so the cheese stays in pieces, then dress the salad just before serving.
What cheese is best for a breakfast salad with cheese?
Feta-style cheese works well in a breakfast salad with cheese because its salty, tangy flavor pairs with fresh vegetables. A milder fresh cheese or cottage cheese can also work; taste before adding salt, since some cheeses are already quite salty.
Can you make a breakfast salad with cheese ahead of time?
Yes, you can prepare some parts of a breakfast salad with cheese ahead: wash and dry the greens and chop sturdy vegetables. Keep them chilled, then add the tomato, cheese, and dressing shortly before serving to prevent a watery salad.
How long does a breakfast salad with cheese last in the fridge?
A breakfast salad with cheese is best eaten fresh, but leftovers can be kept covered in the refrigerator and eaten soon. Discard salad that has been left out for a long time or has become unusually soggy or developed an off smell.
What dressing goes with a breakfast salad with cheese?
Olive oil and lemon juice make a simple dressing for a breakfast salad with cheese. Use a light hand, since the cheese adds salt and tomatoes release juice; dress the salad right before eating to keep the greens crisp.
What can you serve with a breakfast salad with cheese?
A breakfast salad with cheese pairs well with toast, eggs, or olives for a fuller breakfast. It can also be served alongside other brunch dishes; keep salty accompaniments modest if the cheese in the salad is already strongly flavored.
Can you add eggs or avocado to a breakfast salad with cheese?
Yes, boiled eggs or avocado can be added to a breakfast salad with cheese. Eggs make it more substantial, while avocado adds a creamy texture; add either shortly before serving so the salad stays fresh and the avocado does not brown.
Is a breakfast salad with cheese a healthy breakfast?
A breakfast salad with cheese can be a balanced, vegetable-forward breakfast, with cheese adding protein and flavor. Pair it with whole-grain toast or an egg if you want a more filling meal, and go easy on salty cheese and dressing.
How do you keep a breakfast salad with cheese from getting watery?
To keep a breakfast salad with cheese from getting watery, dry the greens well and cut the tomatoes shortly before serving. Store the dressing separately, add cheese and dressing at the end, and avoid leaving the mixed salad sitting for long.
Breakfast salad with cheese Vitamins & Minerals
Vitamins
Vitamin K
75.6µg · 63% DV
B12
0.63µg · 26% DV
Vitamin C
17.1mg · 19% DV
Vitamin A
153µg · 17% DV
Minerals
Phosphorus
198mg · 28% DV
Calcium
252mg · 25% DV
Sodium
468mg · 20% DV
Selenium
8.1µg · 15% DV
Potassium ⭐
396mg · 12% DV
Breakfast salad with cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast salad with cheese
To burn the 166 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breakfast salad with cheese?
Breakfast salad with cheese brings together chopped tomato, cucumber and leafy greens with cheese. It fits naturally into a Turkish-style breakfast, where fresh vegetables and cheese are often served alongside bread, olives and eggs; the ingredients and type of cheese can vary from one table to another.
Juicy, crisp vegetables balance the cheese’s salty, creamy taste. Serve it as part of breakfast, with bread, or as a light lunch. It is mostly vegetables, with cheese adding protein and richness: a 100 g portion provides 4.8 g of protein. For a lighter bowl, use a modest amount of cheese and dressing, and add extra greens or cucumber. Its fresh flavour also pairs well with olives and boiled eggs.
How Nutritious Is Breakfast salad with cheese?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breakfast salad with cheese Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breakfast salad with cheese Contain Allergens?
Contains these allergens:
Which Diets Is Breakfast salad with cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breakfast salad with cheese Fat Profile
SATURATED
4.68g
MONOUNSATURATED
3.78g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.