🧪 Nutrition Facts
- Calories 170.3
- Total Fat 12.0 g
- Saturated Fat 3.0 g
- Cholesterol 15.9 mg
- Sodium 980.6 mg
- Potassium 0.0 mg
- Total Carbohydrate 10.0 g
- Dietary Fiber 3.0 g
- Sugars 3.0 g
- Protein 5.0 g
- Vitamin A 1999.9 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 47.9 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.5 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.1 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 170.3 calories per serving (1 Serving (227.0g)), Mt. 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, 64.3% of calories), including 3.0g of saturated fat. One thing to note: a single serving contains 980.6mg of sodium (43% 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
Salad: Romaine Lettuce, Feta Cheese Crumbles (pasteurized Cow's Milk, Nonfat Dry Milk, Salt, Cheese Cultures, Enzymes), Red Bell Pepper, Grape Tomatoes, Cucumber, Kalamata Olives (pitted Olives, Water, Salt, Vinegar, Olive Oil), Red Onion. Dressing: Water, White Wine Vinegar, Canola Oil, Salt, Olive Oil, Modified Corn Starch, Lemon Juice Concentrate, Balsamic Vinegar, Sugar, Yeast Extract, Dried Garlic, Lemon Pepper, Spices, Xanthan Gum, Ginger.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum, Modified Corn Starch
Flavour Enhancers: Yeast Extract
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 Mt. 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 Mt. Greek Salad contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 170.3 kcal | 8.5% |
| Total Fat | 12.0 g | 15% |
| Saturated Fat | 3.0 g | 15% |
| Cholesterol | 15.9 mg | 5% |
| Sodium | 980.6 mg | 43% ⚠️ |
| Total Carbohydrate | 10.0 g | 4% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 3.0 g | 6% |
| Protein | 5.0 g | 10% |
| Vitamin A | 1999.9 IU | 40% ✅ |
| Vitamin C | 47.9 mg | 53% ✅ |
| Calcium | 79.5 mg | 6% |
| Iron | 1.1 mg | 6% |
* 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
Mt. Greek Salad accounts for 8.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 64.3% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 170.3 calories in Mt. 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 | 12.9 min |
| Walking: 17 minutes per mile | 29.4 min |
| Cycling (Low Intensity) | 18.6 min |
| HIIT | 15.8 min |
| Running: 7 minutes per mile | 10.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Mt. Greek Salad
Is Mt. Greek Salad good for weight loss?
At 170 calories per serving with decent protein and fiber, this salad is a reasonable choice for weight loss. The 12g of fat is moderate, though much of it comes from the olives and feta, which provide satisfying nutrients rather than empty calories.
Is Mt. Greek Salad heart-healthy?
The salad offers some heart-friendly elements like vitamin C, fiber, and a low cholesterol level, but the high sodium and saturated fat from the cheese and olives work against it. The olive oil in the dressing does provide beneficial monounsaturated fats.
How does Mt. Greek Salad fit a low-sodium diet?
This salad is not suitable for a low-sodium diet due to its 981mg sodium content per serving. The culprits are the feta cheese, olives, and the dressing—you'd need to make significant modifications to bring it into line with low-sodium guidelines.
Is Mt. Greek Salad suitable for people with lactose intolerance?
The feta cheese crumbles contain milk products, so this salad is not suitable for people with lactose intolerance unless you request it without the cheese.
What should I watch out for with Mt. Greek Salad?
The sodium content at nearly 981mg per serving is quite high—about 43% of the daily limit for many people. If you're watching salt intake, you might want to request dressing on the side or use less, and go easy on the olives.
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.
