Greek salad is a refreshing side with crisp veggies like romaine lettuce, cucumber, and bell pepper as the base, topped with tomatoes, olives, feta cheese, and a simple vinaigrette dressing. It’s something you can have on any occasion.
How Many Calories Are in a Greek Salad?
Many Greek salad recipes yield a lot of calories per serving. The reason is their versions have lots of calorie-packed components like olive oil, feta cheese, or even avocado. It’s delicious if done this way, but you can end up having lots of unwanted calories.
Our version of greek salad, after some adjustments, works out at 171 calories per serving. We go easy on the olive oil when mixing the dressing, as well as the feta cheese crumbles. Avocado is also off the table, but if you feel like not having enough calories, feel free to add some. It’s a great source of good fat.
The salad alone can go with lots of calorie-packed main dishes. If you’re unsure what dish to have with Greek salad to meet the recommended calories, we have a few recipes for the main you might like.
Is Greek Salad Healthy?
At our site, healthy eating is all about eating the right stuff, at the right amount.
Our Greek salad has lettuce, tomatoes, bell peppers, onions, olives, feta cheese, olive oil, and red wine vinegar. There’s NO processed carbs or trans fat, and the salad overall is low GI (meaning it doesn’t cause a sudden rise in blood sugar). This is how salads became the norm for healthy eating.
And as we mentioned earlier, this Greek salad yields only 171 calories, 3.4g saturated fat, and 246.2mg sodium per serving. Satisfying all criteria from our guidelines, it makes a great side that’s not only packed with vitamins, minerals, and fiber but also super versatile.
What to Serve with Greek Salad
Proteins (with a little fat)
What’s missing from the salad (first) is a good source of protein— red meat, poultry, pork, seafood, tofu, beans or lentils. It doesn’t have to be lean protein. Lean protein is often associated with healthy eating, but if you prefer your meal with a bit of fat or any source of oil, do it (but with moderation).
Here’s what we can recommend:
Carbs fuel our body (and the brain!), so they make your meal more wholesome. Since Greek salad is so versatile, you can pair it with rice, pasta or bread, depending on what source of protein you’re having. Although pasta and bread are a source of processed carbs, pairing it with veggies makes your meal overall low GI.
- 5.7 oz romaine lettuce
- 2.1 oz yellow bell pepper sliced
- 5.3 oz cherry tomato halved
- 3.5 oz radish sliced
- 2.6 oz black olives sliced
- 2.4 oz red onion sliced
- 2 tbsp red wine vinegar
- 3 tbsp olive oil
- 1/4 tsp ground black pepper
- 1.5 oz feta cheese crumbled
- Place the romaine lettuce onto your serving dish.
- Scatter the veggies on top of the lettuce.
- Mix olive oil, red wine vinegar and ground black pepper in a bowl. Pour the dressing on top of the salad.
- Place feta cheese cubes on top. Serve.