Calories in greek salad
A typical serving of greek salad provides about 225 calories. Here are the full macros and nutrition facts.
Per serving · 1 Mediterranean bowl (250 g)
Calories
225kcal
Protein
7.5g
Carbs
13.8g
Fat
18.3g
Per 100 g
| Calories | 90 kcal |
| Protein | 3 g |
| Carbs | 5.5 g |
| Fat | 7.3 g |
| Saturated fat | 2.4 g |
| Fiber | 1.5 g |
| Sugars | 3.2 g |
| Sodium | 280 mg |
Data based on Open Food Facts and public nutrition databases.
Known as Horiatiki, this salad combines ripe tomatoes, cucumbers, red onion, kalamata olives, and feta cheese, seasoned with olive oil and oregano.
Nutritional benefits
- High in heart-healthy monounsaturated fats
- Rich in antioxidants like lycopene from tomatoes
- Excellent hydration due to high water content
How to prepare it
- 1.Do not chop ingredients too finely; the traditional style is rustic
- 2.Use high-quality dried oregano for the characteristic aroma
- 3.Ensure the feta cheese is sheep or goat milk for more authenticity
Lighter alternatives
Cucumber salad
Fewer calories by omitting cheese and olives
Vegan Greek salad with tofu
Vegan option by replacing feta with marinated tofu
Tomato and basil salad
Simpler flavor and lower sodium content
Healthy tip
Rinse the olives before adding them to reduce excess sodium.
Frequently asked questions
Does Greek salad have lettuce?
The original traditional Greek recipe does not contain lettuce; it focuses only on fresh vegetables.
Is it suitable for high blood pressure?
Salt content in feta and olives should be moderated for those with hypertension.
Can I use sunflower oil?
It is not recommended; extra virgin olive oil is fundamental for the nutritional and flavor profile.