Greek Salad Calories: A Healthy Mediterranean Dish

Ever wondered how the classic Greek salad is both tasty and low in calories? It’s a key part of the Mediterranean diet. Greek salad calories offer a nutritious way to enjoy fresh, vibrant flavors. But what makes this mix of veggies, herbs, and feta cheese so healthy and appealing?

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Let’s dive into the Greek salad nutrition facts. We’ll also learn how to make a low-calorie Greek salad that’s great for any event.

Key Takeaways – Greek salad calories

  • Greek salad is a low-calorie, nutrient-dense Mediterranean dish
  • Key ingredients include tomatoes, cucumbers, onions, olives, and feta cheese
  • The salad is seasoned with olive oil, vinegar, oregano, and a pinch of salt
  • Greek salad calories are low, making it a healthy option for a meal or side dish
  • Leftovers can be refrigerated for up to 2 days, maintaining freshness and flavor

What is a Traditional Greek Salad?

A traditional Greek salad, also known as Horiatiki or Greek village salad, is a simple yet iconic dish. It’s made with just a few fresh ingredients. This salad celebrates the vibrant flavors and quality produce of Greek cuisine.

The core of a traditional Greek salad includes ripe tomatoes, crisp cucumbers, sharp red onion, and crunchy green bell pepper. It also has briny Kalamata olives and creamy feta cheese. These are dressed with a light vinaigrette made from olive oil and red wine vinegar. Dried herbs like oregano and basil add flavor.

The traditional Greek salad is simple yet beautiful. It lets the natural flavors of the ingredients shine. This salad shows the Mediterranean way of cooking – using quality, seasonal ingredients. It’s perfect as a light main course or a refreshing side.

“A traditional Greek salad is like a taste of the Aegean – it’s a symphony of flavors that transports you to the sun-drenched islands and coastal villages of Greece.”

The traditional Greek salad, or Horiatiki, shows how simple can be memorable. It focuses on the freshness and quality of its ingredients. This salad captures the essence of Mediterranean cuisine and offers a delightful, nutritious way to enjoy Greek flavors.

Greek Salad Calories and Nutritional Benefits

Calorie Content

A traditional Greek salad is usually low in calories. It has about 100 to 150 calories per serving. This is because it focuses on fresh, nutrient-rich vegetables. It doesn’t use heavy dressings or high-calorie toppings.

Nutritional Highlights – Greek salad calories

Greek salad is packed with vitamins, minerals, and healthy fats. It has crisp cucumbers, ripe tomatoes, tangy red onions, and briny olives. These add antioxidants and vitamins A and C, which help your immune system and eyes.

Feta cheese adds protein and calcium. Olive oil or vinaigrette dressing brings heart-healthy fats. Together, these ingredients make a nutritional powerhouse.

This salad is high in fiber, which is good for your digestive health, blood sugar levels, and weight management. It also has minerals like potassium, magnesium, and calcium. These are important for keeping your blood pressure healthy and your bones strong.

Greek salad is a nutritious and filling dish. It’s great as a light meal or a side dish. With its low calories, nutrient-rich ingredients, and healthy fats, it’s a smart choice for a healthier diet.

Key Ingredients in a Greek Salad

A classic Greek salad is all about fresh, flavorful ingredients. These make Mediterranean cuisine vibrant and nourishing. The key ingredients in a traditional Greek salad include:

  • Ripe, juicy tomatoes – Chopped into bite-sized pieces, these juicy red gems provide sweetness and vibrant color.
  • Crisp, cool cucumbers – Sliced English or Persian cucumbers add crunch and hydration.
  • Pungent red onion – Thinly sliced red onion lends a zesty kick to the salad.
  • Bright green bell peppers – Crunchy green bell peppers balance the other flavors.
  • Briny Kalamata olives – Halved or whole, these Greek olives contribute a savory, umami-rich taste.
  • Creamy feta cheese – Cubed or crumbled, tangy feta cheese is a must-have ingredient.

These fresh, flavorful vegetables and creamy, salty feta come together. They are mixed with a simple dressing of high-quality olive oil and red wine vinegar. This creates the quintessential Greek salad ingredients. The result is a healthy Greek salad recipe that showcases the vibrant flavors of the Mediterranean.

When picking the best traditional Greek salad ingredients, choose the freshest, highest-quality produce. Ripe, in-season tomatoes, crisp cucumbers, and peppery-sweet onions are key. They capture the true essence of this beloved Mediterranean dish.

Greek Salad Calories: A Healthy Mediterranean Dish

The greek salad is a healthy Mediterranean dish thanks to its low calories and rich nutrients. It’s made with fresh veggies, healthy fats, and protein-rich feta cheese. This makes greek salad a great choice for a light meal or side. It’s easy to make with just a few ingredients and a simple dressing, helping you add Mediterranean-style eating to your diet.

A traditional greek salad has about 193 calories per serving. It’s a great way to follow a Mediterranean diet salad without many calories. The main ingredients like tomatoes, cucumbers, onions, olives, and feta cheese are packed with vitamins, minerals, and antioxidants. These nutrients are good for your health.

Nutrient Amount per Serving
Calories 193 kcal
Carbohydrates 14 g
Protein 10 g
Fat 12 g
Saturated Fat 4 g
Fiber 3 g
Sodium 344 mg

The greek salad calories are low, and it’s full of nutrients. It’s perfect for a healthy meal or side. If you want to eat more Mediterranean-style, or just want a tasty salad, greek salad is a great pick. It’s easy to fit into a diet that’s low in calories.

Variations and Serving Suggestions – Greek salad calories

The classic Greek salad is simple yet delicious. It can be customized to suit your taste. A popular variation is the Greek Chickpea Salad. It adds protein-rich chickpeas to the usual mix of tomatoes, cucumbers, peppers, red onion, olives, and feta cheese.

To make this salad, you’ll need one can of chickpeas, 1 cup of grape tomatoes, and a mix of red, green, and yellow peppers. Add an English or Persian cucumber, red onion, kalamata olives, fresh dill, and 4 ounces of feta cheese. The dressing combines 1/2 cup of olive oil, 1/4 cup of red wine vinegar, 1 tablespoon of lemon juice, 2 teaspoons of honey, 1 teaspoon of Dijon mustard, garlic, salt, and pepper.

Customizing the Salad

To enhance your Greek salad, add ingredients that complement its classic flavors. Consider these tasty additions:

  • Grilled chicken or shrimp for a protein-packed main dish
  • Roasted chickpeas or toasted nuts for a satisfying crunch
  • Avocado slices or a dollop of creamy Greek yogurt for a creamier texture
  • Fresh herbs like oregano, basil, or parsley for an extra flavor boost

Greek salad is versatile and pairs well with Mediterranean-inspired dishes like gyros, souvlaki, or roasted lamb. It’s great as a starter, side dish, or main course, depending on the occasion.

Chill the salad in the fridge for at least an hour before serving. This lets the flavors meld together. The salad keeps well in an airtight container for 3-4 days, and it gets even better as the ingredients marinate.

Preparing a Fresh and Flavorful Greek Salad

Making a Greek salad is a simple way to enjoy the Mediterranean. It’s all about picking the freshest ingredients and letting their flavors shine. This makes the salad truly special.

Begin by cutting up ripe tomatoes and cool cucumbers. Put these in a bowl and add thin slices of red onion and Kalamata olives. Don’t forget to include creamy feta cheese for a mix of textures and tastes.

For the dressing, mix olive oil and red wine vinegar. Add dried oregano for a unique flavor. The secret to a great authentic Greek salad recipe is using fresh ingredients.

For a fresh Greek salad, you can add extras like marinated artichokes or grilled chicken. This lets you make the salad your own.

A well-made Greek salad is perfect for any meal or party. It’s full of color, taste, and health benefits. This authentic Greek salad recipe celebrates the Mediterranean way of life.

Nutrient Amount per Serving
Calories 483 kcal
Carbohydrates 22g
Protein 7g
Fat 19g
Saturated Fat 4.8g
Sodium 700mg
Fiber 8g
Sugar 7g

“The key to a truly remarkable Greek salad lies in selecting the freshest, highest-quality ingredients and allowing their natural flavors to shine.”

For easy meal prep, try making your how to make greek salad in a Mason jar. Layer the ingredients to keep the salad fresh for up to 5 days in the fridge.

The beauty of a fresh Greek salad is its simplicity. Focus on quality and freshness to make a dish that’s both healthy and delicious. Enjoy the Mediterranean flavors and make a great Greek salad at home.

Conclusion – Greek salad calories

The Greek salad is a top choice for a healthy, tasty meal or side. It has about 200 to 300 calories per serving. It’s packed with fresh veggies, healthy fats, and protein-rich feta cheese. This makes it a great fit for the Mediterranean diet.

It’s easy to make a real Greek salad at home with simple, fresh ingredients and a basic dressing. This salad is good for weight control, heart health, and overall wellness. It’s full of fiber, protein, and antioxidants.

If you want a low-calorie dish or more nutrients in your meals, try the Greek salad. It’s a great choice that can be made to fit your taste and diet needs. Enjoy the tasty and healthy benefits of this Mediterranean classic with a homemade Greek salad.

FAQ – Greek salad calories

What is the calorie content of a traditional Greek salad?

A traditional Greek salad has about 100-150 calories per serving. It’s a low-calorie dish.

What are the key nutritional highlights of Greek salad?

Greek salad is packed with nutrients. It’s a great source of vitamins A and C from the veggies. The olive oil and olives add healthy fats. Plus, the feta cheese provides protein and calcium.

What are the essential ingredients in a traditional Greek salad?

A traditional Greek salad includes ripe tomatoes, cucumbers, red onion, green bell pepper, Kalamata olives, and feta cheese. These ingredients mix to create a tasty and classic salad.

How can I customize a Greek salad to my personal taste?

You can tweak a Greek salad to suit your taste. Try adding chickpeas, extra olives, or grilled chicken or shrimp for a twist.

How can I prepare an authentic and flavorful Greek salad at home?

To make a real Greek salad, pick the freshest ingredients. Slice tomatoes, cucumbers, and red onion. Add Kalamata olives and feta cheese to a bowl.

Drizzle with olive oil and red wine vinegar dressing. Finish with dried oregano for flavor.

Ultimate Greek Salad Recipe: How to Make an Authentic Greek Horiatiki

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Greek cuisine is evolving with modern twists on traditional dishes, blending Mediterranean flavors with global influences. From quinoa moussaka to lentil dolmades, these recipes cater to health-conscious diners while preserving authentic tastes. Greek fusion recipes combine the bold flavors of Greece with the aromatic profiles of Asian ingredients, offering unique culinary experiences like miso-glazed lamb souvlaki and tzatziki-stuffed chicken skewers.

Vegan Greek recipes are transforming traditional dishes into plant-based versions, highlighting the versatility of Greek ingredients. For more details and recipes, visit the following links: Modern Greek Recipes, Modern Greek Salads, Easy Greek Dinners, Greek Breakfast Recipes, Greek-Inspired Cocktails, Greek BBQ Recipes, Greek Snack Recipes, Greek-Inspired Soups, Greek Pasta Dishes, and Greek-Inspired Pizza.

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Author: Bob

With over 20 years in Bioinformatics and AI in Molecular Diagnostics, Bob Stavrou advises BiCos, focusing on authenticating OLIVE OIL DNA. He's also a passionate contributor to YouTube Cooking with Greek People and appeared on Greek TV show Savvatokiriako Me Ton Manesi, bridging science and culinary arts. Watch it on Alpha TV.

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