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Mediterranean Beet Salad Calories
Mediterranean-style salad with beetroot, vegetables, olives, and feta
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Mediterranean Beet Salad (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 10.6 g of carbs, 4.1 g of protein, 9.3 g of fat and 3.6 g of fiber. Its 42 µg of Vitamin K covers 35% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Mediterranean Beet Salad?
Mediterranean Beet Salad brings beetroot together with vegetables, olives and feta in a Mediterranean-inspired combination. The beetroot lends gentle sweetness and vivid colour, while the vegetables keep the salad fresh and the olives and cheese add a savoury, salty edge. Serve it chilled as a side or light lunch; it pairs naturally with grilled foods and can also sit alongside other dishes on a shared table.
It offers vegetables and fibre, with some protein and fat from the feta; a 100 g portion has 2.4 g of fibre. For a more filling meal, add chickpeas or another pulse. To keep the plate lighter, use a smaller amount of feta.
Mediterranean Beet Salad Nutrition Facts
Selected: 100 g
92
KCAL / 100G
Carbs
7.1g
· 3% DV
Protein
2.7g
· 5% DV
Fat
6.2g
· 8% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 11% · Fat 59%
Mediterranean Beet Salad Vitamins & Minerals
Vitamins
Vitamin K
28µg · 23% DV
Folate
55µg · 14% DV
Vitamin E
1.9mg · 13% DV
Vitamin C
9mg · 10% DV
Minerals
Sodium
260mg · 11% DV
Phosphorus
63mg · 9% DV
Calcium
72mg · 7% DV
Potassium ⭐
235mg · 7% DV
How Nutritious Is Mediterranean Beet 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.
Mediterranean Beet Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean Beet Salad
To burn the 92 calories in 100 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.
Is Mediterranean Beet 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 Mediterranean Beet Salad Contain Allergens?
Contains these allergens:
Which Diets Is Mediterranean Beet 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
Mediterranean Beet Salad Fat Profile
SATURATED
1.55g
MONOUNSATURATED
3.45g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Frequently Asked Questions About Mediterranean Beet Salad
What is in Mediterranean Beet Salad?
Mediterranean Beet Salad combines beetroot with vegetables, olives and feta. Common additions include cucumber, tomatoes, leafy greens and red onion, dressed with olive oil and lemon. Ingredients vary by recipe, but the salty olives and cheese balance the beetroot’s earthy sweetness.
Should you roast or boil the beets for Mediterranean Beet Salad?
Either method works for Mediterranean Beet Salad. Roasting concentrates the beets’ sweetness, while boiling makes them tender with a milder flavor. Cool the cooked beets before cutting and mixing them in, so they do not wilt the greens or soften the feta.
What dressing goes best with Mediterranean Beet Salad?
A lemon and olive oil dressing is a good match for Mediterranean Beet Salad. The acidity brightens the earthy beetroot and cuts through the salty feta and olives. Add the dressing shortly before serving to keep the vegetables and greens crisp.
Can you make Mediterranean Beet Salad without feta?
Yes, you can make Mediterranean Beet Salad without feta. Leave it out for a lighter, dairy-free version, or replace it with a tangy plant-based cheese. Keep the olives and lemon dressing for the briny, sharp flavors that complement the beets.
What should you serve with Mediterranean Beet Salad?
Mediterranean Beet Salad pairs well with grilled fish, chicken, or roasted vegetables. It can also be served as a light lunch with crusty bread or a grain such as bulgur. Since it already includes feta and olives, it needs little extra seasoning.
Can Mediterranean Beet Salad be made ahead for a party?
Yes, you can prepare the beetroot and chop the vegetables ahead for Mediterranean Beet Salad. Store them separately in covered containers and add the greens, feta and dressing close to serving time. This helps prevent the greens from wilting and the cheese from turning pink.
Where does Mediterranean Beet Salad come from?
Mediterranean Beet Salad is a modern, regional-style salad rather than one dish with a single agreed birthplace. It draws on familiar Mediterranean ingredients such as olive oil, olives, fresh vegetables and feta, combined with beetroot, which is used in many local cuisines.
Can you freeze Mediterranean Beet Salad?
No, freezing is not a good choice for Mediterranean Beet Salad. Once thawed, the vegetables and beetroot can turn watery or soft, and feta may become crumbly. Prepare only what you can use fresh, or refrigerate leftovers in a sealed container instead.
Is Mediterranean Beet Salad good for weight loss?
Mediterranean Beet Salad can fit into a weight-conscious meal because it combines vegetables with filling flavors from olives and feta. The amount of oil and cheese affects how substantial it is, so use a modest dressing and pair it with a protein source if serving it as a meal.
Can Mediterranean Beet Salad turn your urine or stool red?
Yes, beetroot pigments can temporarily make urine or stool look reddish after eating Mediterranean Beet Salad. This can happen even when the salad is prepared normally. If the color appears without eating beets, or does not go away, seek medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.