Greek Salad: Calories, Nutrition & Healthier Swaps

Greek salad is fresh vegetables, olives, feta and olive oil — mostly vegetables, a bit of protein, and moderate salt from the cheese and olives.

Greek Salad nutrition facts per 100 g and per serving

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.

Greek Salad: nutrition highlights

A serving (serving, 250 g) provides 10 g of protein — about 18% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It has 4 g of fiber per serving — roughly 16% of the 25 g a day most adults fall short of.

On the open Nutri-Score algorithm, Greek salad gets a C: the middle of the scale — fine with an eye on portions. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• A serving has 2.5 g of salt — 50% of the WHO's 5 g daily maximum.

How much movement is one serving?

One serving (serving, 250 g) 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.

Healthier swaps for Greek Salad

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Lentils with chickpeas — 190 g, 289 kcal: −7.6 g saturated fat, −2.3 g salt.
• Lentils with lentils — 210 g, 281 kcal: −7.7 g saturated fat, −2.1 g salt.
• Lentils with mushrooms — 240 g, 293 kcal: −6.8 g saturated fat, −1.8 g salt.
• Salad with lentils — 370 g, 289 kcal: −6.7 g saturated fat, −2.1 g salt.