🧪 Nutrition Facts
- Calories 120.3
- Total Fat 7.0 g
- Saturated Fat 3.5 g
- Cholesterol 20.4 mg
- Sodium 519.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 10.0 g
- Dietary Fiber 3.0 g
- Sugars 2.0 g
- Protein 5.0 g
- Vitamin A 749.1 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 96.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 149.8 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.8 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Mediterranean Salad contains 120.3 calories per serving (1 Serving (227.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (7.0g, 51.2% of calories), including 3.5g of saturated fat. It contains 1.8mg of iron (10% DV), which plays a key role in oxygen transport and energy metabolism.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Roma Tomatoes, Cucumber, Red Onion, Pitted Kalamata Olives (olives, Water, Salt, Acetic Acid, Sunflower Oil, Potassium Sorbate - May Contain Pits), Red Bell Pepper, Green Bell Pepper, Pepperoncini (peppers, Water, Distilled Vinegar, Salt, Fd&c Yellow #5, Sodium, Bisulfite Added as a Color Stabilizer), Olive Oil, Red Wine Vinegar, Black Pepper, Oregano, Garlic, Feta (cultured Pasteurized Part-Skim Milk, Salt, Enzymes, Calcium Chloride), Salt.
🔬 Ingredient Analysis
Artificial Preservatives: Potassium Sorbate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Mediterranean Salad — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Mediterranean Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120.3 kcal | 6% |
| Total Fat | 7.0 g | 9% |
| Saturated Fat | 3.5 g | 17% |
| Cholesterol | 20.4 mg | 7% |
| Sodium | 519.8 mg | 23% |
| Total Carbohydrate | 10.0 g | 4% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 2.0 g | 4% |
| Protein | 5.0 g | 10% |
| Vitamin A | 749.1 IU | 15% |
| Vitamin C | 96.0 mg | 107% ⭐ |
| Calcium | 149.8 mg | 12% |
| Iron | 1.8 mg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Mediterranean Salad accounts for 6% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 51.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 120.3 calories in Mediterranean Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.1 min |
| Walking: 17 minutes per mile | 20.8 min |
| Cycling (Low Intensity) | 13.2 min |
| HIIT | 11.1 min |
| Fishing (Standing/Wading) | 35.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mediterranean Salad
Is Mediterranean Salad good for weight loss?
At 120 calories per serving with just 7g of fat and 10g of carbs, this salad is quite light and filling thanks to 3g of fiber. The high water content from vegetables and moderate protein make it a satisfying choice for weight loss.
Is Mediterranean Salad heart-healthy?
This salad supports heart health with mostly unsaturated fat from olive oil, low saturated fat at 3.5g, and minimal cholesterol at 20mg. The vegetables provide excellent vitamin C and fiber, which are beneficial for cardiovascular wellness.
How does Mediterranean Salad fit a low-sodium diet?
With about 520mg of sodium per serving, this salad is higher than ideal for strict low-sodium diets. You could reduce the sodium significantly by rinsing the olives and pepperoncini, or by limiting your portion or omitting these brined ingredients.
Is Mediterranean Salad suitable for people with lactose intolerance?
The feta cheese contains milk, so this salad is not suitable as served for people with lactose intolerance. You can easily make it work by simply leaving out the feta or replacing it with a lactose-free alternative.
What should I watch out for with Mediterranean Salad?
The sodium content is roughly 520mg per serving, which adds up quickly if you eat multiple portions or add this to other meals. The kalamata olives and pepperoncini are naturally salty, so be mindful if you're watching your daily sodium intake.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
