Kamil Perry
Salads are generally considered a healthy option, but the calorie count can vary depending on the ingredients. For example, a Greek salad with feta cheese is relatively low in calories and carbs, while a pasta salad or a salad with cheese, avocado, and tortilla chips will be higher in calories. A Greek feta salad from Taste of Inspirations contains 80 calories per ounce, while a mixed green salad with feta cheese contains 37 calories from the cheese alone. Olive Garden's Famous House Salad, which doesn't include feta cheese, has 290 calories without dressing and 370 calories with Italian dressing.
| Characteristics | Values |
|---|---|
| Calories | 1 oz of Greek feta salad contains 80 calories |
| Greek salad with feta cheese contains 153 calories | |
| Mixed green salad with feta cheese contains 37 calories | |
| Olive Garden's Famous House Salad contains 290 calories without dressing and 370 calories with Italian dressing | |
| Fats | Greek feta salad contains 69% fat |
| Greek salad with feta cheese contains heart-healthy fats | |
| Carbohydrates | Greek feta salad contains 5% carbs |
| Proteins | Greek feta salad contains 26% protein |
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What You'll Learn
Greek salad with feta cheese: 80 calories per ounce
A Greek salad with feta cheese contains 80 calories per ounce. This type of salad typically includes cucumbers, tomatoes, olives, bell peppers, red onions, and feta cheese, and is usually topped with a vinaigrette dressing. It is a relatively low-calorie option compared to other salads, and it also contains a moderate amount of heart-healthy fats from ingredients like olives, feta cheese, and olive oil.
The calorie count of a Greek salad with feta cheese can vary depending on the specific ingredients and their quantities. For example, the amount of feta cheese in the salad can significantly impact the overall calorie count, as feta cheese has a relatively high-calorie density.
According to a source, a typical Greek salad without any protein will contain 350-450 calories per serving. If protein such as chicken is added, the calorie count can increase to around 575 calories.
The breakdown of calories for a Greek salad with feta cheese is as follows:
- Feta cheese: 88 calories per 33.33 grams
- Olive oil: 153 calories per 0.08 cup
- Yellow bell peppers: 4 calories per 0.08 of a large pepper
- Iceberg lettuce: 4 calories per 0.50 cup shredded or chopped
- Red peppers: 4 calories per 0.08 of a large pepper
- Hot chili peppers: 3 calories per 0.17 of a pepper
It's important to note that the calorie content of a Greek salad with feta cheese can vary depending on the ingredients used and their quantities. The above information provides a general idea of the calorie count per ounce.
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Greek salad is low-calorie and carb
Greek salad is a healthy option for those looking for a low-calorie and low-carb meal. It is a traditional salad consisting of cucumbers, tomatoes, olives, bell peppers, red onions, and feta cheese. It is usually topped with a vinaigrette dressing made from olive oil, red wine vinegar, garlic, Dijon mustard, and lemon juice.
The calorie count of a Greek salad with feta cheese varies depending on the ingredients and their quantities. For example, a serving of Greek salad with feta cheese can contain 80 calories per ounce, with a macronutrient breakdown of 5% carbs, 69% fat, and 26% protein. Another Greek salad recipe with feta cheese that serves four people has a total of 357 calories, which equates to approximately 89 calories per serving.
The calories in a Greek salad with feta cheese come primarily from the olive oil and feta cheese. For instance, in the aforementioned recipe for four people, there are 153 calories from 0.08 cups of olive oil and 88 calories from 33.33 grams of feta cheese. The remaining ingredients contribute minimally to the overall calorie count, with vegetables such as iceberg lettuce, bell peppers, and chili peppers each contributing around 4 calories.
Greek salad is a healthy option compared to other salads that may contain higher-calorie ingredients. For example, cobb salad, which typically includes bacon and avocados, and tuna salad, which is centered around mayonnaise, are both likely to be higher in calories and fat content. Greek salad, on the other hand, contains heart-healthy fats from ingredients like olives, olive oil, and feta cheese, making it a nutritious and satisfying choice for a meal or side dish.
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Feta cheese: 37 calories per serving
Feta cheese is a popular ingredient in salads, such as the Greek salad, which typically includes cucumbers, tomatoes, olives, bell peppers, red onions, and feta cheese. While the exact calorie count can vary depending on the specific ingredients and portion sizes, feta cheese itself contributes a significant amount of calories to a salad.
On its own, feta cheese has approximately 37 calories per 0.50-ounce serving. However, when added to a salad, the calorie count can increase. For example, a Greek salad with feta cheese can have around 88 calories of cheese per serving, depending on the amount of cheese used.
The calorie content of feta cheese is primarily derived from its fat content. Cheese, in general, is known to contribute a significant amount of fat and calories to dishes, and feta cheese is no exception. However, it's important to note that the type of cheese used can also make a difference in the overall calorie count.
When considering the calorie content of a garden salad with feta cheese, it's essential to take into account the other ingredients as well. For example, a Greek salad with feta cheese, olive oil, vegetables, and a vinaigrette dressing can have a total calorie count of around 400, which is still considered relatively low compared to other salad options.
Overall, feta cheese at 37 calories per serving can be a tasty and relatively lower-calorie addition to a garden salad, especially when paired with other healthy ingredients. However, it's important to be mindful of the total calorie count and the potential for added calories from other ingredients, especially high-calorie options like avocado or bacon that are commonly found in other types of salads.
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Olive oil: 153 calories per serving
Olive oil is a key ingredient in a traditional Greek salad dressing, which also includes red wine vinegar, garlic, Dijon mustard, and lemon juice. Greek salad typically includes cucumbers, tomatoes, olives, bell peppers, red onions, and feta cheese. It is a relatively low-calorie option compared to other salads, and it contains a moderate amount of heart-healthy fats from ingredients like olives, feta cheese, and olive oil.
Olive oil is a significant contributor to the calorie count of a Greek salad with feta cheese. Each serving of olive oil (0.08 cups) contains approximately 153 calories. This amount of olive oil is typically used to dress a Greek salad for one person.
The calorie content of olive oil is primarily due to its high fat content. Olive oil is a type of fat, and fat contains more calories per gram than proteins or carbohydrates. In fact, fat contains 9 calories per gram, whereas proteins and carbohydrates contain only 4 calories per gram. This is why foods that are high in fat tend to be calorie-dense.
However, it is important to note that not all fats are created equal. Olive oil is a type of monounsaturated fat, which is generally considered to be healthier than saturated fats and trans fats. Monounsaturated fats can help to raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels, which can improve heart health and reduce the risk of cardiovascular disease.
In addition to its calorie content, olive oil also contributes to the overall nutritional profile of a Greek salad. Olive oil is a source of essential fatty acids, such as oleic acid, which has been linked to several health benefits, including improved heart health, reduced inflammation, and better brain function.
So, while olive oil does contribute a significant number of calories to a Greek salad with feta cheese, it is also a source of healthy fats and essential nutrients. When consumed in moderation as part of a balanced diet, olive oil can be a healthy and flavorful addition to a variety of dishes.
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Garden salads vary in calories depending on ingredients
The calorie count of a garden salad with feta cheese varies depending on its ingredients and their quantities. For example, a Greek salad with feta cheese contains approximately 80 calories per ounce, with 5% carbs, 69% fat, and 26% protein. This type of salad typically includes cucumbers, tomatoes, olives, bell peppers, red onions, and feta cheese, dressed with olive oil, red wine vinegar, garlic, Dijon mustard, and lemon juice.
On the other hand, a mixed green salad with feta cheese can have different calorie counts depending on its ingredients. For instance, a serving of such a salad can contain 37 calories from feta cheese, 20 calories from mixed greens, 15 calories from grape tomatoes, 10 calories from dressing, 7 calories from cucumber, and 5 calories from celery.
The presence of ingredients like cheese, avocado, and tortilla chips in a salad can increase its calorie count. For example, Wendy's salads are typically high in calories due to these ingredients. Similarly, pasta-based salads tend to have more calories and carbs than green salads. A cup of pasta salad with Italian dressing, for instance, is more calorie-dense than a green salad.
Salads with meat, such as chicken or tuna, can also increase the calorie count. Chicken salad, made with chicken breast, mayonnaise, and other ingredients, is high in calories, fat, and protein. Tuna salad, which contains tuna, mayonnaise, and other ingredients, is also high in protein and calories due to the mayonnaise.
The dressing used on a salad can significantly impact its calorie content. For example, adding Italian dressing to the Olive Garden's Famous House Salad increases its calorie count by 80 when compared to the salad without dressing.
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Frequently asked questions
The number of calories in a garden salad with feta cheese depends on the ingredients and their quantities. A Greek salad with feta cheese contains approximately 88 calories from the cheese and 153 calories in total per serving. A mixed green salad with feta cheese contains 37 calories from the cheese and 124 calories in total per serving.
Feta cheese is one of the ingredients that contributes the most calories to a garden salad. Other ingredients that can contribute a significant amount of calories include olive oil, eggs, avocado, and salad dressing.
A Greek salad with feta cheese is relatively low in calories compared to other types of salads, such as a chef salad or a Cobb salad, which often include high-calorie ingredients like meat, eggs, bacon, and avocado.
