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Calorie guide · Greek

Greek saladcalories and macros

290kcal per serving

One serving of Greek salad has about 290 kcal, with 9 g protein, 13 g carbohydrates and 23 g fat. That is roughly 12% of calories from protein, 18% from carbs and 70% from fat.

Greek Salad
Greek Salad1 serving · Prep time 10 min

Where the calories come from

290kcal
  • Protein9 g12%
  • Carbs13 g18%
  • Fat23 g70%
of a 1,800 kcal day16%
of a 2,200 kcal day13%

Greek salad combines about 200 g of tomato and cucumber with red onion, green pepper, Kalamata olives and 60 g of feta, dressed with olive oil and oregano. A serving is about 290 kcal, and roughly 70% of that comes from its 23 g of fat, supplied mainly by the olive oil, feta and olives.

Nutrition per serving

NutrientAmountShare of calories
Calories290 kcal100%
Protein9 g12%
Carbs13 g18%
Fat23 g70%

What's in a typical serving

Tomato, cucumber, red onion and olives with feta and oregano, a fresh low-carb Mediterranean salad.

  • 60g Feta Cheese
  • 200g Tomato and Cucumber
  • Red Onion, Green Pepper
  • Kalamata Olives
  • Olive Oil, Oregano

How to make it lighter

  1. Measure the olive oil instead of pouring it: each tablespoon is about 120 kcal, and a little goes a long way with oregano and the juices from the tomatoes.
  2. Keep the feta to one slice and the olives to a small handful, and add extra cucumber, pepper or onion for volume.
  3. The salad is light on protein; pair it with grilled chicken, fish or beans to turn it into a full meal.

Lighter alternatives

Cottage cheese and walnut fruit bowl280 kcal · 26 g proteinYogurt and fruit230 kcal · 16 g proteinRed Lentil Soup250 kcal · 13 g proteinHummus and raw vegetables260 kcal · 11 g protein

Frequently asked questions

How many calories are in Greek salad?

A typical serving of Greek salad has about 290 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.

Is Greek salad high in protein?

It is moderate. One serving has about 9 g of protein (12% of its calories); pair it with a protein side if you are aiming for a high-protein meal.

Can I eat Greek salad while losing weight?

Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.

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Values are Sporty catalog estimates per serving, calculated from USDA FoodData Central values for the listed ingredients. Real values vary with recipe, oil and portion size.