1 serving (medium) of Green Salad with Cheese (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 5.4 g of carbs, 5 g of protein, 6.6 g of fat and 2 g of fiber. Its 144 µg of Vitamin K covers 120% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Green Salad with Cheese?

Green Salad with Cheese combines crisp lettuce and other fresh greens with cucumber, tomato and pieces of cheese. It is a simple, adaptable salad rather than a dish tied to one particular region, and can be made with whatever salad vegetables are fresh and available.

The juicy vegetables and crunchy leaves balance the cheese’s soft texture and savoury flavour. Serve it as a side with lunch or dinner, or make it a light meal with bread. A dressing of olive oil and lemon keeps the flavours bright without masking the fresh ingredients.

The greens contribute fibre and volume, while the cheese adds protein and calcium. For a more filling plate, add beans, chickpeas or a boiled egg; for a lighter one, use a modest amount of cheese and dressing.

Green Salad with Cheese Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.5g

· 2% DV

Protein

4.2g

· 8% DV

Fat

5.5g

· 7% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 21% · Protein 20% · Fat 59%

Green Salad with Cheese Vitamins & Minerals

Vitamins

Vitamin K

120µg · 100% DV

Vitamin A

320µg · 36% DV

Vitamin C

18mg · 20% DV

B12

0.4µg · 17% DV

Minerals

Calcium

180mg · 18% DV

Sodium

260mg · 11% DV

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

How Nutritious Is Green Salad with Cheese?

Nutrient density

High

65/ 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

46/ 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.

Green Salad with Cheese 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 Green Salad with Cheese

To burn the 90 calories in 100 g:

🚶

22min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

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

Is Green 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 Green Salad with Cheese 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 Green Salad with Cheese 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

Green Salad with Cheese Fat Profile

SATURATED

2.8g

MONOUNSATURATED

1.7g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 2.3:1

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

Compare Green Salad with Cheese

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Green Salad with Cheese vs Tomato72 kcal more per 100 g

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Green Salad with Cheese vs Mixed Green Salad72 kcal more per 100 g

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Green Salad with Cheese vs Red Pepper59 kcal more per 100 g

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Green Salad with Cheese vs Boiled Beetroot46 kcal more per 100 g

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Foods Similar to Green Salad with Cheese

🍅

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 Green Salad with Cheese

How do you make green salad with cheese?

Green salad with cheese is made by combining crisp lettuce, cucumber, tomato, and bite-sized cheese. Wash and dry the greens thoroughly, then add dressing just before serving so the leaves stay crisp.

What cheese goes best in green salad with cheese?

Feta is a classic choice for green salad with cheese because its salty, tangy flavour complements fresh vegetables. Mild cheddar, goat cheese, or mozzarella also work; cut firmer cheeses into small cubes.

What dressing should you use for green salad with cheese?

A simple lemon-and-olive-oil dressing suits green salad with cheese without overpowering the ingredients. For a creamier option, use a light yogurt dressing, and taste before adding salt because some cheeses are already salty.

Can you prepare green salad with cheese ahead of time?

Yes, you can prep green salad with cheese ahead by washing and drying the vegetables and storing them separately from the cheese and dressing. Combine everything just before eating to keep the leaves crisp.

How do you keep green salad with cheese from getting soggy?

Keep green salad with cheese from getting soggy by drying the lettuce completely and storing the dressing separately. Add chopped tomatoes and dressing at the last minute, since both release moisture that softens the leaves.

What can you serve with green salad with cheese?

Green salad with cheese pairs well with grilled chicken, fish, or a bowl of soup. Serve it alongside bread or roasted vegetables when you want a more substantial lunch or dinner.

Can green salad with cheese be a complete meal?

Green salad with cheese can make a light meal, but it may need a more substantial protein source to keep you satisfied. Add chickpeas, beans, eggs, or grilled chicken and serve with bread or grains.

How long does green salad with cheese last in the fridge?

Green salad with cheese is best eaten soon after dressing, but undressed leftovers can be refrigerated in a sealed container. Eat them by the next day and discard the salad if the leaves become slimy or smell off.

Is green salad with cheese good for you?

Green salad with cheese can be a nourishing choice, combining fresh vegetables with cheese for protein and calcium. Its overall balance changes with the amount of cheese and dressing, so add a protein-rich side if it is your main meal.

What vegetables can you add to green salad with cheese?

Green salad with cheese works well with additions such as bell pepper, red onion, olives, or avocado. Choose a few ingredients with contrasting textures rather than adding too many, so the fresh greens and cheese remain noticeable.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026