Caprese salad vs Greek salad: which is healthier?

Greek salad is more nutrient-dense, scoring 39/100 against 33/100 for caprese salad. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Caprese salad

33/100Lower nutrient density

157 kcal per 100 g. 1 starter plate: 170 g

Greek salad

39/100Lower nutrient density

102 kcal per 100 g. 1 side bowl: 280 g

Higher score

Which to pick for your goal

Fewer caloriesGreek salad157 vs 102 kcal per 100 g
More proteinCaprese salad8.6 vs 3.2 g per 100 g
More fiberAbout even0.7 vs 0.9 g per 100 g
Less sugarAbout even1.5 vs 1.7 g per 100 g
More potassiumAbout even170 vs 153 mg per 100 g
Less saturated fatGreek salad5.6 vs 3.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Caprese salad, 100 g	Greek salad, 100 g	Caprese salad, 170 g	Greek salad, 280 g
Calories	157 kcal	102 kcal	267 kcal	286 kcal
Protein	8.6 g	3.2 g	15 g	8.8 g
Carbohydrates	3.2 g	4.2 g	5.4 g	12 g
Sugars	1.5 g	1.7 g	2.6 g	4.9 g
Fiber	0.7 g	0.9 g	1.3 g	2.5 g
Fat	12 g	8.5 g	21 g	24 g
Saturated fat	5.6 g	3.1 g	9.6 g	8.6 g
Vitamin C	8.2 mg	13 mg	14 mg	37 mg
Vitamin A	93 µg	41 µg	158 µg	114 µg
Potassium	170 mg	153 mg	289 mg	428 mg
Iron	0.4 mg	0.7 mg	0.7 mg	2 mg
Calcium	191 mg	103 mg	325 mg	288 mg
Magnesium	15 mg	12 mg	25 mg	34 mg
Sodium	291 mg	313 mg	494 mg	875 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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