Question 1

How many calories in a Greek salad?

Accepted Answer

Side portion: 173 kcal. Light version: 210 kcal. Packaged/supermarket: 220 kcal. Traditional Greek (no lettuce): 345 kcal. Restaurant/taverna: 490 kcal. Generous (extra feta + oil): 560 kcal. The two biggest calorie variables are feta and olive oil.

Question 2

Is Greek salad lower in calories than Caesar salad?

Accepted Answer

Light Greek (210 kcal) beats restaurant Caesar (360 kcal) by 150 kcal. Traditional Greek (345 kcal) is roughly equal to Caesar (360 kcal). Greek salad has no bread/croutons, so its calories come almost entirely from feta and olive oil — both nutritionally valuable fats.

Question 3

How many calories does the olive oil add?

Accepted Answer

~400 kcal per 100ml. 1 tbsp (15ml): 60 kcal. 2 tbsp (30ml): 120 kcal — typical home serving. 4 tbsp (60ml): 240 kcal — generous taverna pour. Despite being calorie-dense, olive oil is rich in monounsaturated fats and polyphenols with cardiovascular benefits.

Question 4

How many calories does feta cheese add?

Accepted Answer

~264 kcal per 100g. 25g (light): 66 kcal. 50g (standard slab): 132 kcal. 100g (large taverna block): 264 kcal. Traditional preparation often places a whole feta slab on top rather than crumbling — a single restaurant portion can contain 130–260 kcal of feta alone. Feta is also high in sodium (~1,116mg/100g).

Question 5

Is Greek salad healthy?

Accepted Answer

Yes, broadly. Positives: lycopene from tomatoes, monounsaturated fat from olive oil (Mediterranean diet basis), calcium and protein from feta, no refined carbs. Considerations: sodium (restaurant portions can exceed 1,500mg, 65% of daily limit), saturated fat from feta (~18g/100g), and calorie density when oil and feta are generous.

Question 6

What is the difference between Greek salad and "horiatiki"?

Accepted Answer

They are the same dish — horiatiki is the authentic Greek name ("village salad"). Traditional horiatiki has NO lettuce: tomatoes, cucumber, red onion, Kalamata olives (whole, with pits), a whole slab of feta on top, dried oregano, and an olive oil drizzle. No vinegar or lemon traditionally. Western "Greek salads" with lettuce and crumbled feta are an adaptation.

Version	Serving	Calories	Protein	Fat	Carbs
Side portion (small)	150g	173 kcal	5g	13g	5g
Light (less oil, less feta)	280g	210 kcal	8g	14g	14g
Packaged / supermarket	200g	220 kcal	7g	17g	12g
Traditional Greek (no lettuce)	300g	345 kcal	11g	27g	15g
Restaurant / Taverna	350g	490 kcal	16g	42g	18g
Generous (extra feta + oil)	350g	560 kcal	18g	54g	18g

CALORIES IN A GREEK SALAD

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GREEK SALAD CALORIES — ALL VERSIONS

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