🧪 Nutrition Facts
- Calories 280.8
- Total Fat 21.0 g
- Saturated Fat 5.0 g
- Cholesterol 25.0 mg
- Sodium 1138.8 mg
- Potassium 0.0 mg
- Total Carbohydrate 16.0 g
- Dietary Fiber 4.1 g
- Sugars 4.0 g
- Protein 10.0 g
- Vitamin A 1999.9 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 42.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 199.7 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 280.8 calories per serving (1 Serving (312.0g)), Greek Salad with Feta Dresing is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (21.0g, 64.5% of calories), including 5.0g of saturated fat. One thing to note: a single serving contains 1138.8mg of sodium (50% 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, Dressing (non Fat Greek Yogurt [cultured Skim Milk, Milk Protein Concentrate, Corn Starch, Tapioca Starch, Carrageenan Gum, Locust Bean Gum],canola Oil, Water, Feta Cheese [milk, Salt, Culture, Enzymes], Salt, Egg Yolk, Gluconic Acid, Cider Vinegar, Distilled Vinegar, Natural Flavors, Spices, Dried Onion, Lactic Acid, Lemon Juice Concentrate, Dried Garlic, Acacia Gum, Xanthan Gum, Dried Green Onion), Kalamata Olives (pitted Olives, Water, Salt, Vinegar, Olive Oil), Cucumber, Grape Tomatoes, Feta Cheese Crumbles (pasteurized Cow's Milk, Nonfat Dry Milk, Salt, Cheese Cultures, Enzymes), Red Onion.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Carrageenan, Xanthan Gum, Locust Bean Gum, Acacia 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 with Feta Dresing — 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 with Feta Dresing contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 280.8 kcal | 14% |
| Total Fat | 21.0 g | 27% |
| Saturated Fat | 5.0 g | 25% |
| Cholesterol | 25.0 mg | 8% |
| Sodium | 1138.8 mg | 50% ⚠️ |
| Total Carbohydrate | 16.0 g | 6% |
| Dietary Fiber | 4.1 g | 14% |
| Total Sugars | 4.0 g | 8% |
| Protein | 10.0 g | 20% |
| Vitamin A | 1999.9 IU | 40% ✅ |
| Vitamin C | 42.1 mg | 47% ✅ |
| Calcium | 199.7 mg | 15% |
| 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 with Feta Dresing accounts for 14% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 64.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 280.8 calories in Greek Salad with Feta Dresing? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.2 min |
| Walking: 17 minutes per mile | 48.5 min |
| Cycling (Low Intensity) | 30.7 min |
| HIIT | 26.0 min |
| Running: 13 minutes per mile | 27.3 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Greek Salad with Feta Dresing
Is Greek Salad with Feta Dresing good for weight loss?
At 281 calories per serving with 4g of fiber and 10g of protein, this salad can support weight loss by keeping you satisfied without excessive calories. The high sodium content (1,139mg) is something to be mindful of, as it may contribute to water retention.
Is Greek Salad with Feta Dresing good for muscle building?
With 10g of protein per serving, this salad provides a modest amount of protein, though it's not ideal as a standalone muscle-building meal. You'd want to pair it with a higher-protein main dish to adequately support muscle recovery and growth.
Is Greek Salad with Feta Dresing good post-workout fuel?
This salad isn't the best choice for post-workout recovery since it's relatively low in both protein (10g) and carbs (16g) compared to what your muscles need after exercise. You'd benefit from adding a protein source like grilled chicken or chickpeas to make it more effective for recovery.
Is Greek Salad with Feta Dresing heart-healthy?
The 42mg of vitamin C and fiber support heart health, and the saturated fat content is moderate at 5g. However, the high sodium is a concern for blood pressure management, which is an important factor for heart health.
What should I watch out for with Greek Salad with Feta Dresing?
The sodium level is quite high at 1,139mg per serving—nearly half the daily recommended limit. While the fat content is reasonable at 21g total, most comes from the oil-based dressing and olives, so portion control matters if you're monitoring fat 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.
