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Cretan salad Calories
Mediterranean-style salad with olives, white cheese, and vegetables
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cretan salad (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 10.1 g of carbs, 6.8 g of protein, 18.7 g of fat and 3.2 g of fiber. Its 57.6 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cretan salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
10.1g
· 4% DV
Protein
6.8g
· 14% DV
Fat
18.7g
· 24% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 12% · Fat 71%
Cretan salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 18.7 g | 24% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0 g | |
| Sodium | 756 mg | 33% |
| Total carbohydrate | 10.1 g | 4% |
| Fiber | 3.2 g | 11% |
| Protein | 6.8 g | 14% |
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 Cretan salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (mini) | 18 g | 23 kcal |
| 1 piece (diced) | 35 g | 45 kcal |
| 2 piece (diced) | 70 g | 90 kcal |
| 1 cup (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (chopped) | 150 g | 192 kcal |
| 1 serving (large) | 260 g | 333 kcal |
| 2 cup (chopped) | 300 g | 384 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Cretan salad
What is Cretan salad made of?
Cretan salad commonly combines fresh vegetables such as tomatoes and cucumber with olives, white cheese, and olive oil. The exact greens and vegetables vary by recipe, so there is no single fixed ingredient list.
Is Cretan salad the same as Greek salad?
No, Cretan salad is not simply another name for Greek salad. They can share tomatoes, olives, and cheese, but recipes differ; Cretan salad versions may use a different mix of greens and white cheese.
What cheese is used in Cretan salad?
White cheese is commonly used in Cretan salad. Add it in chunks near serving time so it keeps its shape; if your cheese and olives are salty, taste the salad before adding extra salt.
How do you make Cretan salad?
To make Cretan salad, combine washed, chopped vegetables with olives and white cheese, then dress with olive oil. Add the dressing shortly before serving to keep the vegetables crisp and the cheese intact.
What dressing goes on Cretan salad?
Cretan salad is usually dressed simply with olive oil and often lemon juice. The olives and cheese already bring salt and flavor, so dress the vegetables lightly and adjust after tasting.
Can you prepare Cretan salad ahead of time?
Yes, you can wash and chop the vegetables for Cretan salad ahead of time, but keep them chilled and add the cheese and dressing just before serving. This helps preserve their texture.
How do you keep Cretan salad from getting watery?
Dry the washed vegetables thoroughly and dress Cretan salad just before serving. If you are using juicy tomatoes or cucumber, cut them close to mealtime rather than leaving them chopped for hours.
Which olives are best for Cretan salad?
Kalamata-style olives work well in Cretan salad, though other brined olives can also be used. Choose pitted olives for easier eating, and account for their saltiness when seasoning the rest of the salad.
Can Cretan salad be served as a main dish?
Yes, Cretan salad can make a light meal, especially when served with bread or another substantial side. Its vegetables, olives, and cheese make it more filling than a plain leafy salad.
Does Cretan salad have to include lettuce?
No, Cretan salad does not have to include lettuce. Some versions use lettuce or other greens, while others focus on vegetables, olives, and white cheese; use crisp greens if you want extra crunch.
Cretan salad Vitamins & Minerals
Vitamins
Vitamin K
57.6µg · 48% DV
Vitamin E
3.42mg · 23% DV
Vitamin C
17.1mg · 19% DV
B12
0.45µg · 19% DV
Minerals
Sodium
756mg · 33% DV
Phosphorus
158mg · 23% DV
Calcium
198mg · 20% DV
Selenium
7.56µg · 14% DV
Potassium ⭐
396mg · 12% DV
Cretan salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cretan salad
To burn the 230 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 Cretan salad?
Cretan salad brings together vegetables, olives and white cheese in a fresh, Mediterranean-style combination associated with Crete. Recipes vary, but the ingredients are commonly chopped and dressed with olive oil; herbs may be added too.
Its crisp vegetables balance the salty, creamy cheese and olives. In Crete and across the wider Mediterranean, it works as a side salad or part of a shared table, alongside grilled foods or bread. English-speaking diners can serve it as a light lunch or a colourful side. The cheese and oil give it more staying power than a plain vegetable salad; it provides about 128 kcal per 100 g. For a lighter version, use a little less oil and add extra vegetables.
How Nutritious Is Cretan salad?
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 Cretan 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 Cretan salad Contain Allergens?
Contains these allergens:
Which Diets Is Cretan salad 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
Cretan salad Fat Profile
SATURATED
5.58g
MONOUNSATURATED
9.72g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.