1 serving (medium) of Mediterranean Salad (150 g) has 120 calories. That works out to 80 calories per 100 g. It contains 11.3 g of carbs, 2.7 g of protein, 7.8 g of fat and 3.6 g of fiber. Its 525 µg of Vitamin A covers 58% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Mediterranean Salad?

Mediterranean Salad brings together chopped tomato and cucumber with red onion, olives and parsley, often finished with olive oil and sometimes small cubes of white cheese. It draws on the fresh vegetable and olive-rich cooking found around the Mediterranean, with ingredients and proportions that vary from kitchen to kitchen.

Crisp, juicy and lightly tangy, it works as a side for grilled fish, meat or pulses, or as part of a spread with bread. In Turkey it is often served alongside a meal or among meze; elsewhere, it makes an easy lunch salad. It is mostly vegetables and provides fibre while staying relatively light. For a more filling version, add chickpeas; use less cheese or dressing if you prefer it lighter.

Mediterranean Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.5g

· 3% DV

Protein

1.8g

· 4% DV

Fat

5.2g

· 7% 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 36% · Protein 9% · Fat 55%

Mediterranean Salad Vitamins & Minerals

Vitamins

Vitamin A

350µg · 39% DV

Vitamin K

45µg · 38% DV

Vitamin C

14mg · 16% DV

Folate

35µg · 9% DV

Minerals

Sodium

180mg · 8% DV

Iron

1mg · 6% DV

Potassium ⭐

220mg · 6% DV

Phosphorus

32mg · 5% DV

How Nutritious Is Mediterranean Salad?

Nutrient density

High

70/ 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

47/ 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.

Mediterranean Salad 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 Mediterranean Salad

To burn the 80 calories in 100 g:

🚶

20min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

9min

Swimming

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

Is 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 Mediterranean Salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Mediterranean Salad Fat Profile

SATURATED

0.8g

MONOUNSATURATED

3.2g

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 6.4:1

Above the ideal 4:1 (6.4:1).

Compare Mediterranean Salad

🥗vs🍅

Mediterranean Salad vs Tomato62 kcal more per 100 g

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Mediterranean Salad vs Mixed Green Salad62 kcal more per 100 g

→🥗vs🫑

Mediterranean Salad vs Red Pepper49 kcal more per 100 g

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Mediterranean Salad vs Boiled Beetroot36 kcal more per 100 g

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Foods Similar to Mediterranean Salad

🍅

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 Mediterranean Salad

What goes in a Mediterranean salad?

A Mediterranean salad commonly combines tomatoes, cucumber, red onion, olives, parsley, and cubes of white cheese. Recipes vary by region and cook; some add lettuce, peppers, or chickpeas, so there is no single fixed ingredient list.

What dressing goes on a Mediterranean salad?

A Mediterranean salad is usually dressed with olive oil and lemon juice, plus salt and black pepper. A little dried oregano or red-wine vinegar also works; toss the dressing through just before serving to keep the vegetables crisp.

Is Mediterranean salad the same as Greek salad?

No, Mediterranean salad is a broader, less standardized dish, while Greek salad usually follows a more recognizable combination of tomato, cucumber, onion, olives, and feta. Mediterranean salad recipes may use parsley, different white cheeses, or other vegetables.

Can you make Mediterranean salad ahead of time?

Yes, you can prepare the components of Mediterranean salad ahead, but keep the dressing, tomatoes, and cheese separate until serving. Chopping and dressing everything early makes the cucumber and tomato release liquid and softens the salad.

What should you serve with Mediterranean salad?

Mediterranean salad pairs well with grilled fish, chicken, or meat, and it can accompany soups or flatbread. For a simple lunch, serve it with warm pita or another bread that can soak up the olive-oil dressing.

How do you keep Mediterranean salad from getting soggy?

Keep Mediterranean salad crisp by drying the washed vegetables thoroughly and adding the dressing only when you are ready to eat. If preparing it in advance, store the tomatoes, cucumber, cheese, and dressing separately.

How long does Mediterranean salad last in the fridge?

Dressed Mediterranean salad is best eaten the day it is made. Refrigerate leftovers in a covered container, but expect the tomatoes and cucumber to release liquid and lose their crunch; discard the salad if it has been left at room temperature for too long.

Where does Mediterranean salad come from?

Mediterranean salad does not have one agreed birthplace or a single traditional recipe. The name describes a family of salads using ingredients common around the Mediterranean, such as tomatoes, olives, fresh herbs, olive oil, and regional cheeses.

Can Mediterranean salad be a main dish?

Yes, Mediterranean salad can make a main dish if you add a filling protein such as chickpeas, lentils, grilled chicken, or tuna. Without an addition, it is more often served as a side or a light meal.

Does Mediterranean salad need lettuce?

No, Mediterranean salad does not need lettuce. Many versions rely on chopped tomato, cucumber, onion, olives, herbs, and cheese; adding lettuce is optional and gives the salad a lighter, crunchier base.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026