1 serving (medium) of Mixed Mediterranean Salad (120 g) has 90 calories. That works out to 75 calories per 100 g. It contains 8.6 g of carbs, 2 g of protein, 5.4 g of fat and 2.6 g of fiber. Its 384 µg of Vitamin A covers 43% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.

What is Mixed Mediterranean Salad?

Mixed Mediterranean Salad brings together chunky tomato, cucumber, bell pepper, red onion, olives and fresh herbs, usually with a light olive-oil dressing. It draws on the vegetable salads found around the Mediterranean, though the exact mix varies from kitchen to kitchen.

Serve it as a side with grilled fish or meat, alongside bread and other small dishes, or enjoy a generous bowl for a light lunch. Crisp cucumber, juicy tomato and the briny olives make each bite fresh but flavourful. It is mostly vegetables, with some fibre and a modest amount of energy: 75 calories per 100 g. For an easy meal, add chickpeas or grilled cheese; use the dressing sparingly if you want to keep it lighter.

Mixed Mediterranean Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.2g

· 3% DV

Protein

1.7g

· 3% DV

Fat

4.5g

· 6% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 38% · Protein 9% · Fat 53%

Mixed Mediterranean Salad Vitamins & Minerals

Vitamins

Vitamin A

320µg · 36% DV

Vitamin K

32µg · 27% DV

Vitamin C

16mg · 18% DV

Folate

38µg · 10% DV

Minerals

Sodium

180mg · 8% DV

Iron

1mg · 6% DV

Potassium ⭐

210mg · 6% DV

Calcium

38mg · 4% DV

How Nutritious Is Mixed 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

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.

Mixed 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 Mixed Mediterranean Salad

To burn the 75 calories in 100 g:

🚶

19min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

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 Mixed 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 Mixed 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 Mixed Mediterranean Salad Good For?

Vegan

✓ 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

Mixed Mediterranean Salad Fat Profile

SATURATED

0.7g

MONOUNSATURATED

2.8g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 11.7:1

Above the ideal 4:1 (11.7:1).

Compare Mixed Mediterranean Salad

🥗vs🍅

Mixed Mediterranean Salad vs Tomato57 kcal more per 100 g

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Mixed Mediterranean Salad vs Mixed Green Salad57 kcal more per 100 g

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Mixed Mediterranean Salad vs Red Pepper44 kcal more per 100 g

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Mixed Mediterranean Salad vs Boiled Beetroot31 kcal more per 100 g

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Foods Similar to Mixed 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 Mixed Mediterranean Salad

What ingredients go in a mixed Mediterranean salad?

A mixed Mediterranean salad commonly combines tomatoes, cucumber, bell pepper, red onion, olives, and fresh herbs with a light olive-oil dressing. There is no single fixed recipe, so ingredients vary; some versions also include feta or leafy greens.

How do you make a mixed Mediterranean salad?

To make a mixed Mediterranean salad, chop the tomatoes, cucumber, bell pepper, and onion, then toss them with olives and herbs. Add the dressing just before serving so the vegetables stay crisp and do not release as much liquid.

What dressing goes with a mixed Mediterranean salad?

A simple olive-oil and lemon dressing suits a mixed Mediterranean salad. Whisk the oil with lemon juice, salt, and black pepper; add a little red-wine vinegar or dried oregano if you want a sharper, more herbal flavor.

Is a mixed Mediterranean salad the same as a Greek salad?

No, a mixed Mediterranean salad is not necessarily the same as a Greek salad. Greek salad typically has a recognizable combination of tomato, cucumber, onion, olives, and feta, while a mixed Mediterranean version can include other vegetables and may omit the cheese.

Can you make a mixed Mediterranean salad without olives?

Yes, you can make a mixed Mediterranean salad without olives. The salad will lose some of its briny flavor, so add a little extra lemon or a few capers if you want a similarly tangy accent.

How do you keep a mixed Mediterranean salad from getting soggy?

Keep a mixed Mediterranean salad from getting soggy by storing the dressing separately and adding it shortly before serving. If preparing ahead, keep chopped tomatoes apart from the other vegetables, since they release liquid as they sit.

What can you serve with a mixed Mediterranean salad?

A mixed Mediterranean salad goes well with grilled fish, chicken, or lamb, and it also complements hummus, flatbread, and roasted vegetables. Its fresh, tangy flavors balance richer mains without needing another heavy side dish.

Can you add chickpeas to a mixed Mediterranean salad?

Yes, chickpeas make a mixed Mediterranean salad more substantial and add a soft, nutty contrast to the crisp vegetables. Drain and rinse canned chickpeas before tossing them in, or use cooled, cooked chickpeas.

Can you prepare a mixed Mediterranean salad the night before?

You can prepare most of a mixed Mediterranean salad the night before, but keep the dressing separate. Store the chopped vegetables in a covered container in the refrigerator and add the dressing and fresh herbs shortly before serving.

Is a mixed Mediterranean salad filling enough for lunch?

A mixed Mediterranean salad can make a light lunch, but it may not keep you full for long if it contains only vegetables. Add a protein-rich topping such as chickpeas, eggs, or grilled chicken and serve it with bread if desired.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026