1 serving (medium) of Cheese salad (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 6 g of carbs, 7.8 g of protein, 9.6 g of fat and 2.2 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

What is Cheese salad?

Cheese salad combines chopped tomatoes, cucumber, green pepper and leafy greens with crumbled or cubed cheese. It is a simple, adaptable salad; this version has a Mediterranean feel, while the choice of cheese and vegetables can vary from kitchen to kitchen.

The vegetables are juicy and crisp, balancing the cheese’s creamy, salty taste. Serve it as a light lunch with bread, or as a side for grilled food; it also works well alongside other dishes at a shared table. The vegetables contribute water and fibre, while the cheese adds protein and calcium. For a lighter bowl, keep the dressing modest and use lemon to bring the flavours together.

Cheese salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 2% DV

Protein

6.5g

· 13% DV

Fat

· 10% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 17% · Protein 22% · Fat 61%

Cheese salad Vitamins & Minerals

Vitamins

Vitamin K

35µg · 29% DV

B12

0.5µg · 21% DV

Vitamin A

180µg · 20% DV

0.18mg · 14% DV

Minerals

Calcium

210mg · 21% DV

Phosphorus

110mg · 16% DV

Sodium

350mg · 15% DV

Zinc

1mg · 9% DV

How Nutritious Is Cheese salad?

Nutrient density

High

60/ 100

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

47/ 100

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.

Cheese salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cheese salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cheese salad 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 Cheese salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cheese salad Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cheese salad Fat Profile

SATURATED

4.5g

MONOUNSATURATED

2.2g

POLYUNSATURATED

0.25g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Cheese salad

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Cheese salad vs Tomato102 kcal more per 100 g

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Cheese salad vs Mixed Green Salad102 kcal more per 100 g

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Cheese salad vs Red Pepper89 kcal more per 100 g

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Cheese salad vs Boiled Beetroot76 kcal more per 100 g

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Foods Similar to Cheese salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Cheese salad

What is cheese salad made of?

Cheese salad is made with fresh vegetables topped with cheese, commonly crumbled white cheese or feta. A typical version combines tomatoes, cucumber, green pepper, and leafy greens, with a simple oil-and-lemon dressing added just before serving.

How do you make cheese salad?

To make cheese salad, wash and dry the vegetables, chop them into bite-sized pieces, and toss them together. Add crumbled cheese and dressing at the end so the cheese stays in pieces and the vegetables remain crisp.

What cheese is best for cheese salad?

Feta or another crumbly, tangy white cheese works well in cheese salad because it contrasts with fresh vegetables. Choose a milder or lower-salt variety if you prefer, and taste before adding salt to the dressing.

What dressing goes with cheese salad?

A lemon-and-olive-oil dressing is a good match for cheese salad. Whisk the two together with black pepper, then taste before adding salt, since feta and other brined cheeses can already make the salad quite salty.

What vegetables go in cheese salad?

Tomatoes, cucumber, green pepper, and leafy greens are common vegetables for cheese salad. Red onion, parsley, or olives can add extra flavor, but keep the pieces easy to eat and avoid adding watery ingredients too far ahead.

Can you prepare cheese salad ahead of time?

You can wash and chop the vegetables for cheese salad ahead of time, but store them separately from the dressing and cheese. Combine everything shortly before serving; dressed leftovers soften quickly, so refrigerate them in a covered container and eat promptly.

How do you stop cheese salad from getting soggy?

To keep cheese salad from getting soggy, dry the vegetables thoroughly and add salt and dressing just before serving. Keep chopped tomatoes separate if preparing early, since their juices collect at the bottom of the bowl.

What should you serve with cheese salad?

Cheese salad pairs well with grilled chicken, fish, or roasted vegetables, and it can also be served with bread as a lighter meal. Add the dressing at the table when serving it alongside a hot dish.

Can cheese salad be a full meal?

Yes, cheese salad can be a full meal when you add a substantial ingredient such as chickpeas, lentils, cooked grains, or bread. These additions make the salad more filling without needing to change its fresh vegetable-and-cheese base.

Can you put grilled halloumi in cheese salad?

Yes, grilled halloumi works well in cheese salad as a warm, firm alternative to crumbled cheese. Cook it until golden, place it on the salad just before serving, and go lightly on extra salt because halloumi is often salty.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026