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Lemony Mediterranean salad Calories
Lemon-dressed vegetable salad with olive oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lemony Mediterranean salad (180 g) has 85 calories. That works out to 47 calories per 100 g. It contains 8.6 g of carbs, 2 g of protein, 5 g of fat and 3.1 g of fiber. Its 93.6 µg of Vitamin K covers 78% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Lemony Mediterranean salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
85
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
2g
· 4% DV
Fat
5g
· 6% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 9% · Fat 52%
Lemony Mediterranean salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 85 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 3.1 g | 11% |
| Protein | 2 g | 4% |
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 Lemony Mediterranean salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 85 kcal |
| ½ cup (chopped) | 65 g | 31 kcal |
| 100 g | 100 g | 47 kcal |
| 1 cup (chopped) | 130 g | 61 kcal |
| 1 pack (medium) | 180 g | 85 kcal |
| 1 serving (large) | 250 g | 118 kcal |
| 1 bottle (large) | 300 g | 141 kcal |
Calculated from 47 calories per 100 g.
Frequently Asked Questions About Lemony Mediterranean salad
What vegetables go in a Lemony Mediterranean salad?
A Lemony Mediterranean salad commonly includes tomatoes, cucumber, bell pepper, leafy greens, red onion, and fresh herbs. There is no single fixed recipe, so use crisp seasonal vegetables and add olives or other Mediterranean-style ingredients if you like.
How do you make a Lemony Mediterranean salad dressing?
Whisk fresh lemon juice with olive oil and salt to make the dressing for a Lemony Mediterranean salad. Taste it before pouring, then add it just before serving so the vegetables stay crisp rather than sitting in liquid.
How do you stop a Lemony Mediterranean salad from getting soggy?
Keep a Lemony Mediterranean salad crisp by drying the washed vegetables thoroughly and storing the dressing separately. Add the dressing right before serving, and avoid cutting tomatoes too far in advance because they release juice as they stand.
Can you make a Lemony Mediterranean salad ahead of time?
Yes, you can prepare the vegetables for a Lemony Mediterranean salad ahead, but wait to add the lemon dressing. Keep the chopped ingredients covered in the refrigerator and toss everything together shortly before serving.
What can you serve with a Lemony Mediterranean salad?
A Lemony Mediterranean salad pairs well with grilled fish, chicken, kebabs, or chickpea dishes. Its bright, tangy flavor also works alongside flatbread or rice, making it an easy fresh side for a Mediterranean-style meal.
Which herbs taste best in a Lemony Mediterranean salad?
Parsley, mint, and oregano all suit a Lemony Mediterranean salad. Use parsley for a fresh, mild flavor, mint for a cooler note, or a little oregano for a more distinctly Mediterranean aroma; add delicate herbs shortly before serving.
Can you add chickpeas to a Lemony Mediterranean salad?
Yes, chickpeas make a Lemony Mediterranean salad heartier and add a soft, creamy contrast to the crisp vegetables. Drain and rinse canned chickpeas, then toss them with the salad and lemon dressing just before serving.
Can you use bottled lemon juice in a Lemony Mediterranean salad?
Yes, bottled lemon juice works in a Lemony Mediterranean salad, but freshly squeezed juice usually tastes brighter and more aromatic. If using bottled juice, start with a smaller amount, taste the dressing, and adjust it before tossing.
How long do Lemony Mediterranean salad leftovers keep?
A dressed Lemony Mediterranean salad is best eaten the same day because the vegetables soften and release liquid. Refrigerate leftovers promptly in a covered container and use them by the next day; undressed vegetables generally keep their texture better.
Is a Lemony Mediterranean salad the same as a Greek salad?
No, a Lemony Mediterranean salad is not necessarily a Greek salad. The Mediterranean salad may feature leafy greens and lemon dressing, while Greek salad is commonly made with tomato, cucumber, olives, and feta, with regional and recipe variations.
Lemony Mediterranean salad Vitamins & Minerals
Vitamins
Vitamin K
93.6µg · 78% DV
Vitamin C
45mg · 50% DV
Folate
52.2µg · 13% DV
B6
0.18mg · 11% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.29mg · 13% DV
Potassium ⭐
369mg · 11% DV
Sodium
171mg · 7% DV
Lemony Mediterranean salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lemony Mediterranean salad
To burn the 85 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 Lemony Mediterranean salad?
Lemony Mediterranean salad is a fresh vegetable salad dressed with lemon and olive oil, inspired by the everyday cooking of the Mediterranean region. There is no single fixed recipe: leafy greens, tomatoes and cucumber are common choices, adjusted to the season and what is on hand. The lemon brings a bright tang, while olive oil softens the acidity; the vegetables are best when crisp and juicy. It works as a side for grilled foods, grains or beans, and can also make a light lunch with bread. At about 47 calories per 100 g, it is a low-energy way to add vegetables to a meal. For a lighter dressing, use olive oil sparingly and let the lemon provide most of the punch.
How Nutritious Is Lemony Mediterranean 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 Lemony Mediterranean 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 Lemony Mediterranean salad Contain Allergens?
No known major allergens
Which Diets Is Lemony Mediterranean salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lemony Mediterranean salad Fat Profile
SATURATED
0.7g
MONOUNSATURATED
3.42g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.