Greek Salad with Feta
The pure freshness of the Mediterranean: cubes of fresh cucumber, ripe tomato, sweet pepper, red onion, Kalamata olives and a block of natural feta seasoned with olive oil and oregano. Its net carbohydrate is almost zero and the glycemic index does not apply; it is a living model of metabolic health.
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💡 Smart Nutritional Guidance
Consumption advice
An excellent start to any main meal or a complete light summer dinner; the fibre, olive oil fats and feta protein give calm fullness and help prevent a quick rise in blood sugar.
Best preparation methods
Use cold-pressed extra virgin olive oil and apple cider vinegar or lemon with a generous pinch of dried oregano, and avoid ready-made dressings to keep the Mediterranean ingredients pure.
Important Nutritional Note
Natural feta is rich in calcium and vitamin B12 and provides healthy fats, but watch its saltiness if you monitor your blood pressure; soaking the cheese briefly in water reduces the excess sodium.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (200 g) |
|---|---|---|
| Calories | 106 kcal | 212 kcal |
| Protein | 3.2 g | 6.4 g |
| Carbohydrate | 7 g | 14 g |
| Available carbohydrate | 4.8 g | 9.6 g |
| Fat | 8 g | 16 g |
| Dietary fibre | 2.2 g | 4.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It has 106 kcal per 100 g, ranking 3 of 7 in Salads (lowest first).
Related foods from the same family:
Frequently asked questions
Is Greek Salad with Feta good for weight loss?
It can fit a balanced plan with portion control: a 200 g portion gives 212 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Greek Salad with Feta affect blood sugar?
Greek Salad with Feta contains only 4.8 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Greek Salad with Feta?
A typical 200 g portion of Greek Salad with Feta provides about 212 kcal, 6.4 g protein, 14 g carbohydrate, 16 g fat and 4.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.