Greek Salad — Calories & Nutrition
190
kcal
per serving
7g
Protein
9g
Carbs
14g
Fat
3g
Fiber
Nutrition data from USDA FoodData Central · Per 1 serving · Values are estimates
📏 Adjust servings
1
serving
190
kcal
7g
Protein
9g
Carbs
14g
Fat
3g
Fiber
🛒 Ingredients (1 serving)
- Tomatoes200g
- Cucumber½ (100g)
- Feta cheese50g
- Kalamata olives10 (30g)
- Red onion¼ (40g)
- Bell pepper½ (75g)
- Extra virgin olive oil1 tbsp (14ml)
- Red wine vinegar1 tsp
- Dried oregano½ tsp
- Salt and black pepperto taste
👨🍳 Instructions
-
1Cut tomatoes into quarters or wedges. Slice cucumber into half-moons. Thinly slice red onion and bell pepper.💡 Traditional Greek salad uses large, chunky cuts — not finely chopped.
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2Combine vegetables in a bowl. Add olives.
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3Drizzle with olive oil and red wine vinegar. Season with salt, pepper and dried oregano.💡 Always use extra virgin olive oil for authentic flavour and better nutritional profile.
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4Add feta cheese as a whole block on top (traditional) or crumbled. Do not toss — let the feta sit on top and break apart naturally when eating.
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5Serve immediately or refrigerate for up to 2 hours. Best eaten at room temperature.
Frequently asked questions
How many calories in Greek salad?
A standard Greek salad serving (without bread) contains approximately 190 kcal, 7g protein, 9g carbs and 14g fat. Most calories come from olive oil (120 kcal/tbsp) and feta cheese (130 kcal/50g).
Is Greek salad good for weight loss?
Yes — Greek salad is low in calories and carbs while providing healthy fats and protein. The fibre and fat content supports satiety. For weight loss, measure olive oil carefully as it adds significant calories.
Is Greek salad keto-friendly?
Yes — Greek salad contains only 9g carbs (7g net carbs after fibre) per serving. It is suitable for most ketogenic diets. Olives and olive oil provide the fat content needed for keto.
How many calories in Greek salad with chicken?
Add 100g grilled chicken breast (+165 kcal, +31g protein) = approximately 355 kcal, 38g protein. An excellent high-protein, low-carb meal.
What are the health benefits of Greek salad?
Greek salad is a core component of the Mediterranean diet, which is associated with lower risk of heart disease and cognitive decline. It provides lycopene (tomatoes), monounsaturated fats (olive oil and olives), vitamin C (pepper) and calcium (feta).
How many calories in Greek salad dressing?
1 tbsp olive oil + 1 tsp red wine vinegar = approximately 120 kcal. Reducing to 1 tsp olive oil saves ~80 kcal while maintaining the flavour profile.
Can I make Greek salad ahead of time?
Prepare vegetables and dressing separately; combine up to 1 hour before serving. Dressed salad becomes watery after 2+ hours. Add feta and olives just before serving.
Is Greek salad vegan?
No — traditional Greek salad contains feta cheese (dairy). For a vegan version, substitute with firm tofu marinated in lemon juice, salt and herbs for a similar texture.