1 serving (medium) of Mediterranean Salad with Chia Seeds (180 g) has 148 calories. That works out to 82 calories per 100 g. It contains 12.8 g of carbs, 4.3 g of protein, 9.5 g of fat and 5.9 g of fiber. Its 77.4 µg of Vitamin K covers 65% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Mediterranean Salad with Chia Seeds?

Mediterranean salad with chia seeds brings together fresh vegetables—often tomatoes, cucumber, peppers and leafy greens—with olive oil and lemon, finished with a sprinkle of chia. The exact mix varies by season and kitchen; olives or onion are common additions that suit its bright, savoury flavour.

Crisp, juicy vegetables contrast with the seeds’ slight crunch. It works as a side for grilled foods or as a light lunch, whether served at a Mediterranean-style table or made at home elsewhere. The salad offers fibre and healthy fats, with 3.3 g of fibre per 100 g. Add chickpeas if you want a more filling meal, or go easy on the oil for a lighter dressing.

Mediterranean Salad with Chia Seeds Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.1g

· 3% DV

Protein

2.4g

· 5% DV

Fat

5.3g

· 7% DV

Fiber

3.3g

· 12% DV

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

Calories come from: Carbs 33% · Protein 11% · Fat 56%

Mediterranean Salad with Chia Seeds Vitamins & Minerals

Vitamins

Vitamin K

43µg · 36% DV

Vitamin C

16.5mg · 18% DV

Folate

32µg · 8% DV

Vitamin E

1.25mg · 8% DV

Minerals

Calcium

88mg · 9% DV

Magnesium

37mg · 9% DV

Phosphorus

62mg · 9% DV

Potassium ⭐

235mg · 7% DV

How Nutritious Is Mediterranean Salad with Chia Seeds?

Nutrient density

High

77/ 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

52/ 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 with Chia Seeds 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 with Chia Seeds

To burn the 82 calories in 100 g:

🚶

20min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

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 Mediterranean Salad with Chia Seeds 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 with Chia Seeds 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 with Chia Seeds Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Mediterranean Salad with Chia Seeds Fat Profile

SATURATED

0.72g

MONOUNSATURATED

2.82g

POLYUNSATURATED

1.9g

⚖️

Omega 6:3 ratio 1.7:1

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

Compare Mediterranean Salad with Chia Seeds

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Mediterranean Salad with Chia Seeds vs Tomato64 kcal more per 100 g

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Mediterranean Salad with Chia Seeds vs Mixed Green Salad64 kcal more per 100 g

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Mediterranean Salad with Chia Seeds vs Red Pepper51 kcal more per 100 g

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Foods Similar to Mediterranean Salad with Chia Seeds

🍅

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 with Chia Seeds

What ingredients go in Mediterranean Salad with Chia Seeds?

Mediterranean Salad with Chia Seeds typically combines tomatoes, cucumber, peppers, leafy greens, olives, chia seeds, and an olive-oil dressing. Recipes vary, and may also include red onion, fresh herbs, or lemon juice.

How do you make Mediterranean Salad with Chia Seeds?

Mediterranean Salad with Chia Seeds is made by tossing chopped vegetables and greens with chia seeds, then dressing the mixture with olive oil and lemon juice. Mix thoroughly so the seeds are spread throughout rather than clumping in one spot.

Do chia seeds need to be soaked for Mediterranean Salad with Chia Seeds?

No, chia seeds do not need soaking for Mediterranean Salad with Chia Seeds. Sprinkle them in dry and they will soften as they absorb moisture from the vegetables and dressing. Soak them first only if you prefer a gel-like texture.

What dressing goes best with Mediterranean Salad with Chia Seeds?

A lemon-and-olive-oil dressing works especially well with Mediterranean Salad with Chia Seeds. Red-wine vinegar is another good option; black pepper, oregano, or a little garlic adds flavor without overpowering the fresh vegetables.

Can you make Mediterranean Salad with Chia Seeds ahead of time?

Yes, you can prep Mediterranean Salad with Chia Seeds ahead, but dressed greens lose their crispness as they sit. Chop the sturdier vegetables and portion the chia seeds in advance, then add the greens and dressing shortly before serving.

How long does Mediterranean Salad with Chia Seeds keep in the fridge?

Mediterranean Salad with Chia Seeds is best eaten the day it is dressed, because the vegetables release liquid and the greens wilt. Keep undressed ingredients in a sealed container in the refrigerator and use them by the following day.

Can you add feta to Mediterranean Salad with Chia Seeds?

Yes, feta is a natural addition to Mediterranean Salad with Chia Seeds. Crumble it over the salad just before serving so its salty, tangy flavor stays distinct alongside the olives, tomatoes, and chia seeds.

What can you serve with Mediterranean Salad with Chia Seeds?

Mediterranean Salad with Chia Seeds pairs well with grilled vegetables, roasted potatoes, soup, or crusty bread. For a more filling meal, serve it with chickpeas or grilled chicken, keeping the side simply seasoned so the fresh salad remains prominent.

Is Mediterranean Salad with Chia Seeds good for weight loss?

Mediterranean Salad with Chia Seeds can make a meal more filling because it includes vegetables and fiber-rich chia seeds. It does not cause weight loss by itself, and generous amounts of oil, cheese, or other toppings can make the meal more substantial.

How do you keep Mediterranean Salad with Chia Seeds from getting soggy?

To keep Mediterranean Salad with Chia Seeds crisp, wash and thoroughly dry the greens, then store the dressing separately. Add the dressing and chia seeds close to serving time; watery vegetables such as tomatoes are best chopped shortly before the meal.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026