🧪 Nutrition Facts
- Calories 220.5
- Total Fat 12.0 g
- Saturated Fat 3.0 g
- Cholesterol 6.0 mg
- Sodium 1010.2 mg
- Potassium 0.0 mg
- Total Carbohydrate 22.0 g
- Dietary Fiber 5.1 g
- Sugars 11.0 g
- Protein 6.0 g
- Vitamin A 9500.2 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 36.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 101.3 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
With 220.5 calories per serving (1 Serving (298.0g)), Greek Salad is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (12.0g, 49.1% of calories), including 3.0g of saturated fat. One thing to note: a single serving contains 1010.2mg of sodium (44% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ 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
Romaine Lettuce, Balsamic Vinaigrette Dressing (water, Balsamic Vinegar, Soybean Oil, Sugar, Distilled Vinegar, Salt, Contains Less than 2% of Extra Virgin Olive Oil, Spices, Dehydrated Garlic, Mustard Seed, Sun-Dried Tomatoes, Xanthan Gum, White Wine, Citric Acid, Tartaric Acid, Turmeric, Calcium Disodium Edta Added to Protect Flavor), Grape Tomatoes, Cucumber, Red Bell Pepper, Kalamata Olives (kalamata Pitted Olives, Brine [filtered Water, Salt], Extra Virgin Olive Oil), Feta Cheese (pasteurized Milk, Salt, Cheese Culture, Enzymes, Potato Starch [added to Prevent Caking]), Pepperoncini (pepperoncini, Water, Salt, Vinegar, Sodium Benzoate and Sodium Bisulfite, Fd & C Color No. 5), Red Onion, Cooked Garbanzo Beans, Green Cabbage, Carrot, Celery, Red Cabbage, Green Onion.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate, Sodium Bisulfite
Emulsifiers / Stabilisers: Xanthan Gum
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 Greek 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 Greek Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.5 kcal | 11% |
| Total Fat | 12.0 g | 15% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 6.0 mg | 2% |
| Sodium | 1010.2 mg | 44% ⚠️ |
| Total Carbohydrate | 22.0 g | 8% |
| Dietary Fiber | 5.1 g | 18% ✅ |
| Total Sugars | 11.0 g | 22% |
| Protein | 6.0 g | 12% |
| Vitamin A | 9500.2 IU | 190% ⭐ |
| Vitamin C | 36.1 mg | 40% ✅ |
| Calcium | 101.3 mg | 8% |
| 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
Greek Salad accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 49.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.5 calories in Greek Salad? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.7 min |
| Walking: 17 minutes per mile | 38.1 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| Cycling (Moderate Intensity) | 19.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Greek Salad
Is Greek Salad good for weight loss?
At 220 calories per serving with 5.1g of fiber, this salad can support weight loss efforts. The fiber and protein (6g) help create satiety, though you'll want to be mindful of portion sizes for the dressing and olives, which contribute most of the fat content.
Is Greek Salad heart-healthy?
Most of the fat here is unsaturated (from olive oil and olives), and cholesterol is very low at 6mg, which are positives. However, the high sodium content works against heart health, so you may want to use less dressing or request it on the side.
How does the fiber in Greek Salad support digestion?
With 5.1g of fiber, this salad supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. The fiber comes mainly from the vegetables and chickpeas, making it a solid choice for digestive regularity.
How does Greek Salad fit a low-sodium diet?
This salad exceeds typical low-sodium guidelines at over 1,000mg per serving. To make it work for a low-sodium diet, request dressing on the side and use it sparingly, reduce or skip the olives and feta, and rinse the chickpeas if they're canned.
What should I watch out for with Greek Salad?
Sodium is a significant concern at over 1,000mg per serving—more than 40% of the daily limit for many people. The kalamata olives and feta cheese are major sodium contributors, and the dressing also adds salt.
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.
