1 serving (150 grams) contains 120 calories, 5.0 grams of protein, 8.0 grams of fat, and 6.0 grams of carbohydrates.
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Nutrition Information
Calories |
190.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 476.2 mg | 20% | |
| Total Carbohydrates | 9.5 g | 3% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 6.3 g | ||
| protein | 7.9 g | 15% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 396.8 mg | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Salad with feta cheese and cherry tomatoes
Salad with feta cheese and cherry tomatoes is a light, refreshing dish that blends Mediterranean flavors. Originating from Greek cuisine, it typically combines fresh greens, tangy feta cheese, and sweet cherry tomatoes, often dressed with olive oil and herbs. This salad is nutrient-rich, providing a balance of macronutrients and essential vitamins. Feta cheese is a good source of calcium and protein, while cherry tomatoes are rich in vitamin C, potassium, and antioxidants, particularly lycopene. This dish is low in calories and carbohydrates, making it a popular choice for various dietary needs.
Health Benefits
- Supports bone health due to the calcium content in feta cheese (about 140mg per ounce).
- Boosts the immune system and skin health with vitamin C from cherry tomatoes (about 18mg per 100g).
- Provides antioxidants like lycopene from tomatoes, which help protect cells against free radical damage.
- Encourages muscle function and hydration with potassium, present in both cherry tomatoes and greens.
- Delivers healthy fats when dressed with olive oil, contributing to heart health.
Dietary Considerations
Selection and Storage
Store salad components separately to maintain freshness. Keep cherry tomatoes at room temperature and refrigerate feta cheese in airtight packaging. Assemble just before serving.
Common Questions About Salad with feta cheese and cherry tomatoes Nutrition
What is the nutritional content of salad with feta cheese and cherry tomatoes?
A typical serving (about 200g) of salad with feta cheese and cherry tomatoes contains approximately 150-200 calories, 5-7g of protein (mainly from feta), and 12-15g of fat (depending on the amount of cheese and dressing). It also provides vitamins A and C from the tomatoes and small amounts of calcium from the feta cheese.
Can I eat salad with feta cheese and cherry tomatoes on a keto diet?
Yes, salad with feta and cherry tomatoes can fit into a keto diet if consumed in moderation. Feta is low in carbs, but cherry tomatoes contain around 3g of net carbs per 100g. Pair the salad with a high-fat dressing like olive oil to align with the keto macronutrient ratio.
What are the health benefits and concerns of eating salad with feta cheese and cherry tomatoes?
This salad offers antioxidants, vitamins A and C, and calcium, promoting eye and immune health and supporting bone health. However, feta cheese is high in sodium, with about 300-400mg per serving, so those monitoring salt intake should be cautious.
What is the recommended portion size for salad with feta cheese and cherry tomatoes?
A standard portion size for this salad is about 200g, which typically includes 50g of feta cheese, a handful (around 150g) of cherry tomatoes, and a light dressing for balance. This amount is ideal as a side dish or paired with more protein for a complete meal.
How does salad with feta cheese and cherry tomatoes compare to other salads?
Compared to leafy green salads, this salad is slightly higher in protein due to the feta cheese, but it is also higher in sodium. Unlike salads with heavy dressings, it is generally light yet flavorful. Adding greens, like spinach, can boost fiber and micronutrient content for a more balanced dish.
