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Salad with Greens, Tomato, Cucumber, Cheese Calories
Classic Mediterranean salad with lettuce, tomato, cucumber, and cheese. Balanced in protein, fiber, and vitamins.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salad with Greens, Tomato, Cucumber, Cheese (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 7.5 g of carbs, 4.8 g of protein, 5.3 g of fat and 2.1 g of fiber. Its 82.5 µg of Vitamin K covers 69% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Salad with Greens, Tomato, Cucumber, Cheese Nutrition Facts
Selected: 1 serving (medium) · 150 g
98
KCAL / 150G
Carbs
7.5g
· 3% DV
Protein
4.8g
· 10% DV
Fat
5.3g
· 7% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 20% · Fat 49%
Salad with Greens, Tomato, Cucumber, Cheese nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0.02 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 2.1 g | 8% |
| Protein | 4.8 g | 10% |
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 Salad with Greens, Tomato, Cucumber, Cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 98 kcal |
| 1 serving (mini) | 75 g | 49 kcal |
| 1 piece (extra small) | 80 g | 52 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 100 g | 65 kcal |
| 1 serving (large) | 200 g | 130 kcal |
| 1 bottle (jumbo) | 250 g | 163 kcal |
| 1 serving (extra large) | 300 g | 195 kcal |
| 1 serving (double) | 400 g | 260 kcal |
| 1 serving (triple) | 600 g | 390 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Salad with Greens, Tomato, Cucumber, Cheese
What cheese is best in Salad with Greens, Tomato, Cucumber, Cheese?
Feta or a mild crumbly cheese works well in Salad with Greens, Tomato, Cucumber, Cheese. Feta adds a salty, tangy taste, while a milder cheese lets the fresh vegetables stand out; adjust added salt to suit the cheese.
How do you make Salad with Greens, Tomato, Cucumber, Cheese?
To make Salad with Greens, Tomato, Cucumber, Cheese, wash and dry the lettuce, tomato, and cucumber, then chop them and add the cheese. Dress just before serving so the greens stay crisp and the vegetables do not release excess liquid.
What dressing goes with Salad with Greens, Tomato, Cucumber, Cheese?
A simple olive-oil and lemon dressing suits Salad with Greens, Tomato, Cucumber, Cheese. Because the cheese may already be salty, taste the salad before adding salt; a little black pepper or dried oregano also works well.
How do you stop Salad with Greens, Tomato, Cucumber, Cheese from getting watery?
Dry the lettuce, tomato, and cucumber thoroughly to keep Salad with Greens, Tomato, Cucumber, Cheese from getting watery. Add salt and dressing only just before serving, since both encourage the chopped vegetables to release liquid.
Can you make Salad with Greens, Tomato, Cucumber, Cheese ahead of time?
Yes, you can prep Salad with Greens, Tomato, Cucumber, Cheese ahead by washing and drying the ingredients and storing them separately in the refrigerator. Keep the dressing and cheese separate too, then combine everything shortly before serving to preserve the texture.
How long does Salad with Greens, Tomato, Cucumber, Cheese last in the fridge?
Salad with Greens, Tomato, Cucumber, Cheese is best eaten the day it is made, especially once dressed. Refrigerate leftovers promptly in a covered container; discard them if the greens become slimy or the salad develops an off smell.
What should you serve with Salad with Greens, Tomato, Cucumber, Cheese?
Serve Salad with Greens, Tomato, Cucumber, Cheese alongside grilled chicken, fish, eggs, or beans. It can also make a light meal; add whole-grain bread or another substantial side if you want a more filling plate.
Can you use feta in Salad with Greens, Tomato, Cucumber, Cheese?
Yes, feta is a good choice for Salad with Greens, Tomato, Cucumber, Cheese. Crumble it over the vegetables rather than mixing it vigorously, so it keeps some texture and its salty flavor is distributed without overpowering the salad.
Is Salad with Greens, Tomato, Cucumber, Cheese good for weight loss?
Salad with Greens, Tomato, Cucumber, Cheese can fit into a weight-loss meal because it combines vegetables with cheese, but it does not cause weight loss by itself. Keep rich dressings and large amounts of cheese in check if you are managing portions.
Can you eat Salad with Greens, Tomato, Cucumber, Cheese for breakfast?
Yes, Salad with Greens, Tomato, Cucumber, Cheese can be part of breakfast. Pair it with eggs or whole-grain toast for a more substantial meal, especially if you usually feel hungry soon after eating a salad alone.
Salad with Greens, Tomato, Cucumber, Cheese Vitamins & Minerals
Vitamins
Vitamin K
82.5µg · 69% DV
Vitamin A
195µg · 22% DV
Vitamin C
19.5mg · 22% DV
B12
0.45µg · 19% DV
Minerals
Sodium
315mg · 14% DV
Calcium
105mg · 11% DV
Phosphorus
68mg · 10% DV
Potassium ⭐
315mg · 9% DV
Salad with Greens, Tomato, Cucumber, Cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salad with Greens, Tomato, Cucumber, Cheese
To burn the 98 calories in 1 serving (medium) (150 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 Salad with Greens, Tomato, Cucumber, Cheese?
Salad with greens, tomato, cucumber, cheese brings together crisp lettuce, juicy tomato and cucumber, with cheese adding a savoury, creamy contrast. It is a simple Mediterranean-style combination rather than a recipe with one fixed set of proportions; the type and amount of cheese can vary.
Serve it as a fresh side with lunch or dinner, or make it a light meal with bread. A little olive oil and lemon makes a simple dressing, while the cheese gives the vegetables extra substance. The vegetables contribute fibre and vitamins, and the cheese adds protein and fat; the salad has 65 calories per 100 g. For a lighter serving, use a modest amount of cheese and let the greens and cucumber take up more of the plate.
How Nutritious Is Salad with Greens, Tomato, Cucumber, Cheese?
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 Salad with Greens, Tomato, Cucumber, Cheese 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 Salad with Greens, Tomato, Cucumber, Cheese Contain Allergens?
Contains these allergens:
Which Diets Is Salad with Greens, Tomato, Cucumber, Cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salad with Greens, Tomato, Cucumber, Cheese Fat Profile
SATURATED
2.7g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.