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Shepherd's salad with feta Calories
Fresh chopped vegetables with feta cheese
CALORIES
GI
POTASSIUM
FIBER
Shepherd's salad with feta Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
5.6g
· 30%
Protein
2.7g
· 15%
Fat
4.5g
· 55%
Fiber
1.7g
Shepherd's salad with feta Vitamins & Minerals
Vitamins
Vitamin K
38µg · 32% DV
Vitamin A
220µg · 24% DV
Vitamin C
14mg · 16% DV
B2
0.11mg · 8% DV
Minerals
Sodium
330mg · 14% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Shepherd's salad with feta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Shepherd's salad with feta 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 Shepherd's salad with feta Contain Allergens?
Contains these allergens:
Which Diets Is Shepherd's salad with feta 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
Shepherd's salad with feta Fat Profile
SATURATED
2.2g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Shepherd's salad with feta
Shepherd's salad with feta — Frequently Asked Questions
Is shepherd’s salad with feta better as a side dish or a meal on its own?
It works best as a side with grilled meat, fish, chicken, or legumes. On its own it is quite light, so pairing it with whole-grain bread or another protein source makes it more filling.
How can I keep shepherd’s salad from getting watery?
Add salt and dressing just before serving, because tomatoes and cucumbers release water quickly. Crumbling the feta in at the end also helps preserve texture.
How long does shepherd’s salad with feta keep in the fridge?
It is best eaten fresh. Once chopped and dressed, it usually keeps only a short time in the refrigerator before the vegetables soften and the salad becomes watery.
Can shepherd’s salad with feta be frozen?
Freezing is not recommended. Tomatoes, cucumbers, and feta all lose texture after thawing, so the salad becomes mushy and watery.
Does adding feta actually make the salad more satisfying?
Yes, feta adds protein and fat, which can make the salad feel more substantial than a plain vegetable salad. It can also raise the salt content, so extra seasoning should be used carefully.
Is this salad better before or after a workout?
Before exercise, it can work as a light option if you do not want a heavy meal. After exercise, it is better paired with extra protein or a carbohydrate source for a more complete recovery meal.
Is shepherd’s salad with feta okay to eat late at night?
Yes, it is generally a light evening option. Still, the feta can make it relatively salty, which may be worth noting if salty foods make you thirsty or uncomfortable at night.
Is shepherd’s salad with feta the same as Greek salad?
No. They are similar, but shepherd’s salad is usually more finely chopped and simpler, while Greek salad more often includes olives, larger-cut vegetables, and a different overall style.
Why can this salad sometimes taste sharp or bitter?
Raw onion is usually the main reason for a harsh taste. Soaking sliced onion briefly in cold water or using less of it can make the flavor milder.
Who should be careful with shepherd’s salad with feta?
People with dairy allergy or intolerance should be cautious because of the feta. Those limiting sodium may also want to watch the cheese and added salt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.