Greek Salad
SuperfoodExceptional nutritional value
Tomato, cucumber, feta and olives.
Greek salad is chunks of tomato, cucumber, red onion and green pepper with kalamata olives and a slab of feta, dressed with olive oil and dried oregano; the classic version has no lettuce. Most of its calories come from the olive oil, olives and feta, and the feta and olives also make it fairly salty. A tablespoon of olive oil adds about 120 kcal, so measure it rather than pouring freely.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4g | 7.1% |
| Fat | 7g | 10.0% |
| Carbs | 5g | 1.7% |
| Simple Sugars | 1.75g | Estimate |
| Complex Carbs | 1.25g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 83g | 3.3% |
| Calories | 90 | 4.0% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.28 | g | 11.4% |
| Monounsaturated | 3.65 | g | 14.6% |
| Polyunsaturated | 0.54 | g | 4.2% |
| Omega-3 | 0.162 | g | Estimate |
| Omega-6 | 0.378 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 13.5 | mg |
| Vitamin E | 0.97 | mg |
| Selenium | 2.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 32.9 | mcg | 3.7% |
| vitamin B1 | 0.048 | mg | 4.0% |
| vitamin B2 | 0.134 | mg | 10.3% |
| vitamin B3 | 0.398 | mg | 2.5% |
| vitamin B6 | 0.123 | mg | 7.2% |
| vitamin B9 | 12.7 | mcg | 3.2% |
| vitamin B12 | 0.23 | mcg | 9.6% |
| vitamin C | 13.5 | mg | 15.0% |
| vitamin D | 0.054 (2 IU) | mcg | 0.4% |
| vitamin E | 0.971 | mg | 6.5% |
| vitamin K | 10.5 | mcg | 8.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 80.8 | mg | 8.1% |
| iron | 0.372 | mg | 2.1% |
| magnesium | 11.6 | mg | 2.9% |
| phosphorus | 62.9 | mg | 9.0% |
| potassium | 143 | mg | 5.5% |
| sodium | 312 | mg | 13.6% |
| zinc | 0.52 | mg | 4.7% |
| copper | 0.048 | mg | 5.3% |
| manganese | 0.081 | mg | 3.5% |
| selenium | 2.2 | mcg | 4.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 100 | mg | 14.3% | 139% |
| Isoleucine | 197 | mg | 14.1% | 146% |
| Leucine | 336 | mg | 12.3% | 123% |
| Lysine | 300 | mg | 14.3% | 139% |
| Methionine | 113 | mg | 10.8% | 109% |
| Phenylalanine | 345 | mg | 19.7% | 187% |
| Threonine | 167 | mg | 15.9% | 149% |
| Tryptophan | 52 | mg | 18.6% | 175% |
| Valine | 257 | mg | 14.1% | 143% |
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Recipe
See full recipeIngredients
- Ripe tomatoes, wedged 300 g
- Cucumber, sliced 1 medium
- Red onion, thinly sliced 0.5
- Green bell pepper, sliced 1
- Feta cheese 150 g
- Kalamata olives 60 g
- Extra virgin olive oil 3 tbsp
- Red wine vinegar 1 tbsp
- Dried oregano 1 tsp
- Salt to taste
Instructions
- 1
Combine the tomatoes, cucumber, bell pepper, and red onion in a bowl.
- 2
Add the olives and toss gently.
- 3
Whisk the olive oil, vinegar, and salt, then pour over the vegetables.
- 4
Place the block of feta on top of the salad.
- 5
Sprinkle the feta generously with dried oregano and a drizzle of olive oil.
- 6
Serve immediately with crusty bread.