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Greek Salad Calories
Classic Mediterranean salad with olive oil, feta, and vegetables
CALORIES
GI
POTASSIUM
FIBER
Greek Salad Nutrition Facts
Selected: 100 g
90
KCAL / 100G
Carbs
6.2g
· 28%
Protein
2.1g
· 10%
Fat
6.1g
· 62%
Fiber
1.6g
Greek Salad Vitamins & Minerals
Vitamins
Vitamin K
32µg · 27% DV
Vitamin A
120µg · 13% DV
Vitamin C
11mg · 12% DV
B12
0.18µg · 8% DV
Minerals
Sodium
320mg · 14% DV
Calcium
85mg · 9% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Greek Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Greek 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 Greek Salad Contain Allergens?
Contains these allergens:
Which Diets Is Greek 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
Greek Salad Fat Profile
SATURATED
1.7g
MONOUNSATURATED
3.1g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Foods Similar to Greek Salad
Greek Salad — Frequently Asked Questions
How long does Greek salad keep in the fridge?
Greek salad is best eaten the same day, especially once dressed and mixed with cheese. In a sealed container it usually keeps for about 1 day, but the vegetables will soften and release water.
Can Greek salad be frozen?
Freezing is not usually recommended. Tomatoes, cucumber, and cheese lose their fresh texture and become watery after thawing.
Why does Greek salad get watery, and how can I prevent it?
Tomatoes and cucumber naturally release water over time, and salt speeds that up. Add salt and dressing just before serving to keep the salad crisper.
What protein goes well with Greek salad?
Grilled chicken, tuna, boiled eggs, or chickpeas pair well with it. Adding one of these can turn it from a light side into a more filling meal.
Is Greek salad good before a workout?
A very large portion right before intense exercise may not feel ideal for everyone. Its fat and fibre can sit heavily in some stomachs, so a smaller portion with an easy-to-digest carb may work better.
Does eating Greek salad at night cause weight gain?
No, eating it at night does not automatically cause weight gain. Overall daily intake and portion size matter more than the time on the clock.
How is Greek salad different from a simple shepherd’s salad?
Greek salad usually includes feta, olives, and olive oil as key ingredients. That makes it saltier, richer, and often more satisfying than a more basic chopped vegetable salad.
If I leave out the cheese, does Greek salad still work?
Yes, but the flavour profile changes noticeably. The cheese adds saltiness and creaminess, so you may want extra olives, onion, or good olive oil to keep it balanced.
Who should be careful with Greek salad?
People with dairy allergy should avoid the cheese. Those who are sensitive to salt may also want to watch portions and added seasoning because olives and cheese can make it quite salty.
Can Greek salad be a full meal, or is it just a side dish?
It can be a meal, but on its own it may feel too light for some people. Pairing it with whole-grain bread, legumes, or another protein source makes it more balanced and filling.
Have another question about Greek Salad?
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Nutrition data compiled from USDA FoodData Central and scientific sources.