EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play
Small cubes of pale cheese are tossed with flecks of red spice and green herbs in a shallow serving bowl.
●Low GI

Spiced cheese salad Calories

Rich in protein and calcium

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

245kcal

GI

15low

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.1g

Quick answer

1 serving (medium) of Spiced cheese salad (150 g) has 368 calories. That works out to 245 calories per 100 g. It contains 7.2 g of carbs, 16.8 g of protein, 30.2 g of fat and 1.7 g of fiber. Its 1.4 µg of B12 covers 56% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Spiced cheese salad Nutrition Facts

Selected: 1 serving (medium) · 150 g

368

KCAL / 150G

Carbs

7.2g

· 3% DV

Protein

16.8g

· 34% DV

Fat

30.2g

· 39% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 8% · Protein 18% · Fat 74%

Spiced cheese salad nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories368 kcal
Total fat30.2 g39%
Saturated fat14.1 g71%
Trans fat0.45 g
Sodium930 mg40%
Total carbohydrate7.2 g3%
Fiber1.7 g6%
Protein16.8 g34%

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.

EatBetter

Log this food in EatBetter

100,000+ people use it

  • Get your daily calorie target
  • Snap your meal, log it in seconds
  • See every vitamin and mineral
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Serving of Spiced cheese salad?

ServingAmountCalories
1 serving (medium)150 g368 kcal
1 tablespoon (small)20 g49 kcal
1 piece (diced)30 g74 kcal
2 tablespoon (medium)40 g98 kcal
1 cup (small)90 g221 kcal
100 g100 g245 kcal
1 cup (medium)140 g343 kcal
1 serving (large)220 g539 kcal

Calculated from 245 calories per 100 g.

Frequently Asked Questions About Spiced cheese salad

What is spiced cheese salad made of?

Spiced cheese salad is made with cheese tossed with seasonings, often alongside vegetables or fresh herbs. Recipes vary: some use firm cubes that hold their shape, while others crumble softer cheese into the mixture.

How do you make spiced cheese salad?

To make spiced cheese salad, cut or crumble the cheese, then toss it with spices and a little olive oil. Add chopped vegetables just before serving so their moisture does not soften the cheese or leave liquid in the bowl.

Which cheese is best for spiced cheese salad?

Feta is a good choice for spiced cheese salad because its salty, tangy flavor pairs well with herbs and chili. Use a firm feta for neat cubes, or crumble it if you want the cheese distributed through every bite.

Is spiced cheese salad served cold?

Yes, spiced cheese salad is usually served cold or at room temperature. Chilling it briefly helps the seasonings mingle, but let it sit out only for serving and return leftovers to the refrigerator promptly.

What spices go well in spiced cheese salad?

Paprika, black pepper, oregano, and cumin all work well in spiced cheese salad; chili adds heat. Start with a small amount of salt because cheeses such as feta are already salty, then adjust after mixing.

What should you serve with spiced cheese salad?

Serve spiced cheese salad with warm flatbread, grilled vegetables, or a grain dish. It also works as a bold side for grilled meat, where its tangy, salty cheese contrasts with simply seasoned food.

How do you stop spiced cheese salad from getting watery?

Keep spiced cheese salad from getting watery by draining the cheese and adding juicy vegetables, especially tomatoes and cucumbers, right before serving. If using chopped tomatoes, remove excess seeds and liquid first.

Can you make spiced cheese salad ahead of time?

Yes, you can prepare the cheese and spice mixture for spiced cheese salad ahead of time. Store it covered in the refrigerator, but wait to add fresh vegetables and acidic dressing until shortly before serving.

How long does spiced cheese salad last in the fridge?

Spiced cheese salad is best eaten within one to two days when stored covered in the refrigerator. Salads containing fresh tomato or cucumber may release liquid and lose their texture sooner, so drain any excess before serving.

Can spiced cheese salad be used as a sandwich filling?

Yes, spiced cheese salad makes a flavorful sandwich or wrap filling. Drain off excess liquid first and pair it with sturdy bread or lettuce; otherwise, moisture from the cheese or vegetables can make the bread soggy.

Spiced cheese salad Vitamins & Minerals

Vitamins

B12

1.35µg · 56% DV

Vitamin A

270µg · 30% DV

B2

0.33mg · 25% DV

Vitamin K

21µg · 18% DV

Minerals

Phosphorus

360mg · 51% DV

Calcium

480mg · 48% DV

Sodium

930mg · 40% DV

Zinc

2.7mg · 25% DV

Potassium ⭐

255mg · 8% DV

Spiced cheese salad Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

2.3
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Spiced cheese salad

To burn the 368 calories in 1 serving (medium) (150 g):

🚶

91min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

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

What is Spiced cheese salad?

Spiced cheese salad combines cheese with fresh vegetables, herbs and seasoning. There is no single standard recipe or clear regional origin: the type of cheese and the mix of produce can vary with local tastes and what is on hand.

It works as a side, a light lunch or part of a shared spread, much like other simple cheese-and-vegetable salads served in many places. The cheese makes it a source of protein and calcium, while also giving the salad much of its richness. For a lighter serving, use a smaller amount of cheese and add more leafy vegetables.

How Nutritious Is Spiced cheese salad?

Nutrient density

Medium

58/ 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

38/ 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.

Is Spiced cheese salad Processed?

NOVA 3

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 Spiced cheese salad Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Spiced cheese salad 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

✓ Suitable

Low FODMAP

— Not suitable

Spiced cheese salad Fat Profile

SATURATED

14.1g

MONOUNSATURATED

9.15g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 8.2:1

Above the ideal 4:1 (8.2:1).

Compare Spiced cheese salad

🥗vs🥒
Spiced cheese salad vs Tzatziki185 kcal more per 100 g
→
🥗vs🧀
Spiced cheese salad vs Cheddar Cheese157 kcal fewer per 100 g
→
🥗vs🧀
Spiced cheese salad vs Tulum Cheese125 kcal fewer per 100 g
→
🥗vs🥛
Spiced cheese salad vs Milk181 kcal more per 100 g
→

Foods Similar to Spiced cheese salad

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Have another question about Spiced cheese salad?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.