Is Greek Salad Healthy? Nutrition, Calories & Alternatives
Greek Salad nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: 250 g |
|---|---|---|
| Calories | 115 kcal | 288 kcal |
| Energy (kilojoules) | 481 kJ | 1,203 kJ |
| Protein | 4 g | 10 g |
| Fat | 9 g | 23 g |
| incl. saturated | 3.4 g | 8.5 g |
| Total carbohydrates | 5.6 g | 14 g |
| incl. sugars | 3 g | 7.5 g |
| incl. fiber | 1.6 g | 4 g |
| Salt | 1 g | 2.5 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
115 kcal (481 kJ) per 100 g · P/F/C 4/9/5.6 g
Serving (250 g) — 288 kcal (1,203 kJ) · Nutri-Score C
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
In moderation. Greek salad sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Fiber: 4 g per serving — 16% of the 25 g a day the WHO recommends.
- Protein: 10 g per serving — 18% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 2.5 g per serving — 50% of the 5 g a day the WHO sets as the maximum.
- Saturated fat: 8.5 g per serving — 43% of the 20 g daily reference intake.
A typical serving is 250 g: 288 kcal, 10 g protein, 23 g fat and 14 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Greek salad is fresh vegetables, olives, feta and olive oil — mostly vegetables, a bit of protein, and moderate salt from the cheese and olives.
protein 14%fat 72%carbs 14%
Greek Salad calories by weight, 50–300 g
150 g of Greek salad has 173 calories and 200 g has 230. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 58 | 2 / 4.5 / 2.8 | 0.8 |
| 100 g | 115 | 4 / 9 / 5.6 | 1.6 |
| 150 g | 173 | 6 / 14 / 8.4 | 2.4 |
| 200 g | 230 | 8 / 18 / 11 | 3.2 |
| 250 g — typical serving | 288 | 10 / 23 / 14 | 4 |
| 300 g | 345 | 12 / 27 / 17 | 4.8 |
Free to reuse with a link to the source, CC BY 4.0
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Portion → calories and macros
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Greek Salad: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Greek salad | 115 | 4 / 9 / 5.6 |
| Greek salad with chicken | 137 | 8.6 / 9.9 / 4.4 |
How much movement is one serving?
A 250 g serving is 288 kcal — roughly 1 h 34 min of easy walking or 36 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Greek Salad: swaps and alternatives
Greek salad has a fair amount of saturated fat (3.4 g per 100 g), a fair amount of salt (1 g per 100 g) and almost no fiber (1.6 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Similar foods with a better grade than Greek salad
Same food group, a better Nutri-Score grade. They fall short of a noticeable per-serving swap, but their profile is better. Figures are for 250 g, a typical serving of Greek salad.
| Food | Grade | Kcal | Protein, g | Fiber, g | Sat. fat, g |
|---|---|---|---|---|---|
| Greek Salad | C | 288 | 10 | 4 | 8.5 |
| Rojak | B | 355 | 11 | 6.8 | 2 |
Greek Salad vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Lontong | 110 | 3.6 / 5.5 / 12 |
| Greek Salad | 115 | 4 / 9 / 5.6 |
| Bee Hoon Goreng | 119 | 3.4 / 4.4 / 16 |
| Hokkien Mee | 133 | 6.6 / 5.9 / 13 |
| Fishball Noodles | 134 | 6.1 / 4.1 / 18 |
| Fried Carrot Cake | 144 | 3.6 / 7.4 / 16 |
| Char Kway Teow | 147 | 5.5 / 6.1 / 17 |
FAQ
How many calories are in 100 g of Greek salad?
100 g of Greek salad has 115 calories, with 4 g protein, 9 g fat and 5.6 g carbohydrates (1.6 g fiber).
How many calories are in a serving of Greek salad?
A 250 g serving has 288 calories: 10 g protein, 23 g fat and 14 g carbs.
What are the macros of Greek salad?
Per 100 g: 4 g protein, 5.6 g carbs and 9 g fat. By calories that's about 14% protein, 14% carbs and 72% fat.
How long do you have to walk to burn a serving of Greek salad?
About 1 h 34 min of easy walking or 36 min of cycling for a 70 kg (154 lb) person — that's the 288 calories in a 250 g serving.
How much fiber is in Greek salad?
100 g of Greek salad has 1.6 g of fiber; a 250 g serving has 4 g — 16% of the 25 g a day the WHO recommends.
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