1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.8 mg | 7% | |
| Sodium | 793.7 mg | 34% | |
| Total Carbohydrates | 15.9 g | 5% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.8 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 238.1 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| 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 olives
Salad with feta cheese and olives is a staple in Mediterranean cuisine, often associated with Greek culinary traditions. This dish typically combines fresh vegetables such as lettuce, tomatoes, cucumbers, and onions with tangy feta cheese and briny olives. Its nutritional profile is balanced, offering protein from feta cheese, heart-healthy monounsaturated fats from olives, and dietary fiber, vitamins, and minerals from the vegetables. Mediterranean salads like this are rich in antioxidants and provide nutrient-dense, low-calorie options that align with healthy eating patterns.
Health Benefits
- Rich in calcium from feta cheese, promoting strong bones and teeth.
- Contains heart-healthy monounsaturated fats and vitamin E from olives, supporting cardiovascular health.
- High in dietary fiber from vegetables like lettuce and tomatoes, aiding digestion and reinforcing gut health.
Dietary Considerations
Selection and Storage
Store in an airtight container in the refrigerator for up to two days to maintain freshness. Dress the salad only when ready to serve to prevent sogginess.
Common Questions About Salad with feta cheese and olives Nutrition
Is salad with feta cheese and olives high in protein?
While salad with feta cheese and olives is not considered a high-protein meal, it does contain moderate protein due to the feta cheese. A serving of around 1 ounce (28 grams) of feta provides roughly 4 grams of protein, while the vegetables and olives contribute minimal additional protein.
Can I eat salad with feta cheese and olives on a keto diet?
Yes, salad with feta cheese and olives is keto-friendly, as it is low in carbohydrates and high in healthy fats from the olives and feta. Be mindful of additional ingredients like croutons or high-carb dressings, which can increase the carb count.
What are the health benefits of eating salad with feta cheese and olives?
This salad provides a range of health benefits, including heart-healthy fats from olives, a good calcium source from feta cheese, and antioxidants from the vegetables. However, it may be high in sodium due to the feta cheese and olives, so individuals monitoring their sodium intake should consume it in moderation.
What is the recommended portion size for salad with feta cheese and olives?
A recommended portion is about 1.5–2 cups of salad greens with 1 ounce (28 grams) of feta cheese and 5–6 olives. This ensures a balanced intake of the salad's nutrients without excess calories or sodium.
How does salad with feta cheese and olives compare to a plain garden salad in nutrition?
Salad with feta cheese and olives is higher in calories, fat, and sodium compared to a plain garden salad, due to the addition of cheese and olives. However, it also adds healthy fats, calcium, and a more complex flavor profile, making it a more satisfying and nutrient-dense option.
