How healthy is Greek salad?
Is Greek salad healthy? Yes, for most people. Greek salad scores 39/100 on the HowHealthyIs Score: 100 g provides 102 kcal, 13 mg vitamin C and 103 mg calcium. Horiatiki is a chunky salad of tomato, cucumber, pepper and onion under a slab of feta: lots of vegetables, but the cheese and oil make it richer than a plain green salad. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Greek salad ranks higher than 39% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C14%
- Calcium8%
- Protein6%
- Vitamin E6%
- Vitamin A4%
- Iron4%
- Potassium3%
- Fiber3%
- Magnesium3%
Counts against
- Saturated fat15%
- Added sugars0%
- Sodium13%
Raw NRF9.3: 52 minus 28 = 23. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in Greek salad?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 102 kcal | 286 kcal | |
| Protein | 3.2 g | 8.8 g | 18% |
| Carbohydrates | 4.2 g | 12 g | 4% |
| Fiber | 0.9 g | 2.5 g | 9% |
| Sugars | 1.7 g | 4.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 8.5 g | 24 g | 31% |
| Saturated fat | 3.1 g | 8.6 g | 43% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 41 µg | 114 µg | 13% |
| Vitamin C | 13 mg | 37 mg | 41% |
| Vitamin D | <0.1 µg | 0.2 µg | 1% |
| Vitamin E | 0.9 mg | 2.6 mg | 18% |
| Vitamin K | 10 µg | 29 µg | 24% |
| Vitamin B12 | 0.3 µg | 0.8 µg | 35% |
| Folate | 15 µg | 41 µg | 10% |
| Minerals | |||
| Calcium | 103 mg | 288 mg | 22% |
| Iron | 0.7 mg | 2 mg | 11% |
| Potassium | 153 mg | 428 mg | 9% |
| Magnesium | 12 mg | 34 mg | 8% |
| Zinc | 0.7 mg | 1.8 mg | 17% |
| Sodium | 313 mg | 875 mg | 38% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard Greek salad?
We estimate Greek salad from this standard recipe (serves 4, about 1128 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Red onion is modeled as regular onion, and Kalamata olives as USDA ripe black olives.
| Ingredient | Amount |
|---|---|
| 3 ripe tomatoes, in wedges | 400 g |
| 1 cucumber, sliced | 250 g |
| 1 green pepper, in rings | 100 g |
| Half a red onion | 60 g |
| Black olives (Kalamata) | 60 g |
| 1 slab of feta | 200 g |
| 3 tbsp olive oil | 45 g |
| 2 tsp red wine vinegar | 10 g |
| Dried oregano | 1 g |
| Salt | 2 g |
Why is Greek salad good for you?
- 37 mg vitamin C in 1 side bowl, 41% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 0.8 µg vitamin B12 in 1 side bowl, 35% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 29 µg vitamin K in 1 side bowl, 24% of the daily value. Vitamin K contributes to normal blood clotting.
Good ways to use it
- A light lunch with a slice of whole-grain bread
- A side next to grilled fish or chicken
What should you watch out for?
- Feta and olives are both salty, so the bowl adds up in sodium.
- Restaurant portions often come with a much larger pour of oil and a bigger block of cheese.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.