Frederic Melton
Feta cheese is a key ingredient in Greek salads, adding a salty kick to the fresh vegetables and fragrant herbs. Greek salads are a popular dish, pairing well with grilled meats or as a standalone meal. With a typical Greek salad containing between 350 and 450 calories, how many calories are there when feta cheese is added?
| Characteristics | Values |
|---|---|
| Calories | 350-450 per serving |
| Ingredients | Lettuce, tomato, cucumber, green bell pepper, red onion, olive oil, feta cheese, green onion, olives, chicken |
| Dressing | Olive oil, red wine vinegar, lemon juice, Dijon mustard, garlic, dried oregano |
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What You'll Learn
Calories in feta cheese
Feta cheese is a key ingredient in a Greek salad, which typically consists of vegetables such as cucumbers, tomatoes, bell peppers, onions, and olives. The addition of feta cheese provides a salty contrast to the crisp vegetables.
The calories in feta cheese can vary depending on the type of milk used and the amount of cheese consumed. On average, feta cheese made from sheep's or goat's milk contains around 74 calories per ounce (28 grams). However, feta cheese made from cow's milk may have a slightly different calorie content due to variations in fat and protein levels.
In a Greek salad, the amount of feta cheese used can vary. A typical serving of Greek salad with feta cheese can range from 350 to 450 calories. The calorie count can be higher if more cheese or other high-calorie ingredients, such as olive oil or dressing, are added.
When managing weight or tracking calorie intake, it is important to consider the portion size and the specific ingredients used in the salad. The calories in feta cheese can be a significant contribution to the overall calorie count of the dish.
Additionally, the quality and source of feta cheese can impact its nutritional profile. Opting for Greek-style feta made from goat or sheep's milk, as suggested by some sources, may offer a more authentic flavour and potentially a slightly different calorie content compared to cow's milk feta.
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Calories in salad dressing
The calorie content of salad dressings can vary significantly. A single tablespoon of salad dressing contains approximately 60 calories. However, the specific type of dressing and its ingredients play a crucial role in determining its calorie count. For instance, Caesar dressing is known for its high fat and calorie content, which can hinder weight loss efforts. Similarly, Thousand Island and French dressings are high in added sugar, increasing their calorie content. These dressings are not ideal for those aiming to reduce their calorie intake.
On the other hand, vinaigrette dressings, such as those based on olive oil and red wine vinegar, are often considered healthier alternatives. Greek salads, for example, are typically paired with vinaigrette dressings, contributing to their relatively low-calorie profile. Additionally, yogurt-based dressings from brands like Bolthouse Farms offer a creamy texture while being low in calories.
It is worth noting that fat-free dressings may have reduced calories, but they tend to compensate with extra sugar, impacting their overall healthiness. Dietitian Martin recommends opting for full-fat versions with healthier fats and less sugar. When selecting a salad dressing, checking the nutrition label is essential to make an informed decision.
While a general guideline is to choose dressings with no more than 150 calories per two-tablespoon serving, it is also important to consider the overall nutritional profile, including sugar and fat content. For instance, a Greek salad with an oil-based dressing can have around 400-450 calories per serving. Ultimately, the total calorie count of a salad depends on its ingredients, toppings, and dressings, and making thoughtful choices can help align the salad with one's health goals.
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Calories in other ingredients
A typical Greek salad with feta cheese contains around 350-450 calories per serving. The calorie count can vary depending on the specific ingredients and their quantities. Here is a breakdown of the calories in some of the other ingredients commonly found in a feta cheese salad:
Vegetables
Vegetables commonly found in a feta cheese salad include cucumbers, tomatoes, bell peppers, onions, and olives. These vegetables are typically low in calories. For example, a serving of cucumbers is around 16 calories, while tomatoes and onions are also relatively low-calorie options. Olives, however, can contribute more significantly to the calorie count, with a quarter cup of Kalamata olives containing around 70 calories.
Dressing
The dressing used in a feta cheese salad can vary but often includes olive oil, vinegar, and spices. Olive oil is relatively high in calories, with 0.08 cups containing around 153 calories. Vinegar, on the other hand, contributes minimally to the calorie count, with a third of a tablespoon of cider vinegar containing only about 1 calorie.
Spices and Herbs
Spices and herbs like oregano, mint, and black pepper are commonly used in feta cheese salads. These ingredients contribute very few calories to the overall dish. For example, a tenth of a teaspoon of ground oregano adds just 1 calorie to the salad.
Meat
Sometimes, meat is added to a feta cheese salad, such as grilled chicken on the side. Meat can significantly increase the calorie count, with 5 ounces of cooked chicken breast adding about 175 extra calories to the dish.
It's important to note that the calorie content of each ingredient can vary depending on its quantity and specific preparation method. The values mentioned here are approximate and may differ based on the specific recipe and serving size.
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Calories in Greek salad
A Greek salad is a fresh, fragrant, and colorful dish that can be paired with grilled meats or enjoyed on its own as a meal. While Greek salads can vary, they typically include vegetables like lettuce, tomato, cucumber, green onion, and olives, as well as feta cheese, spices, and an olive oil-based dressing.
The calories in a Greek salad will depend on the specific ingredients and their quantities. A typical Greek salad serving, without any additional protein, can range from 350 to 450 calories. The addition of protein, such as chicken, will increase the overall calorie count.
Feta cheese, a key ingredient in a Greek salad, contributes significantly to the calorie content. Feta is a brined curd cheese made from sheep's or goat's milk, or a mixture of both. It is known for its salty, tangy flavor and crumbly texture. The calorie count of feta cheese can vary depending on the type of milk used and the amount consumed. On average, 1 ounce (28 grams) of traditional Greek feta cheese made from sheep's milk contains about 75 calories.
The other ingredients in a Greek salad also contribute to the overall calorie count. For example, lettuce, which forms the base of the salad, is relatively low in calories, providing only about 10 calories per cup (70 grams). Tomatoes and cucumbers, which are commonly added to Greek salads, are also low in calories, offering around 22 and 16 calories per cup (149 grams and 122 grams), respectively.
The remaining ingredients, such as olives, olive oil, and spices, also contribute to the calorie count. Olives, for example, are relatively high in calories, with one small olive containing about 5 calories. Olive oil, which is often used as a dressing, is also calorie-dense, providing about 120 calories per tablespoon (15 mL). However, it's important to note that the specific brands and varieties of these ingredients can impact their calorie content.
In summary, the calories in a Greek salad will depend on the specific ingredients, their quantities, and the presence of any additional proteins. A typical Greek salad with feta cheese and other standard ingredients can range from 350 to 450 calories per serving, offering a flavorful and relatively balanced nutritional profile.
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Feta cheese types
Feta cheese is a popular ingredient in salads, especially Greek salads. It is a brined curd white cheese with a salty and tangy flavour and a creamy and crumbly texture. While feta is traditionally made from sheep's milk, blends incorporating goat's milk are also common. Less traditionally, cow's milk is sometimes used to make a feta-style cheese.
Greek Feta
Greek feta is the most traditional and classic variety, typically made from sheep's milk and sometimes blended with a small amount of goat's milk. It is known for its salty and tangy flavour with a hint of lemon and a rich, creamy texture. Greek feta is often used in salads, crumbled on top of burgers, or tossed into a Greek salad with vegetables, olives, and grilled meats. It can also be whipped or used in dishes such as spanakopita.
French Feta
French feta is usually made with sheep's milk and sometimes with goat's milk. It tends to be milder and creamier than Greek feta, with a slightly less salty flavour. French feta is often used in cooking and can be a great addition to salads or appetizers.
Bulgarian Feta
Bulgarian feta is made with a combination of sheep's and goat's milk, and sometimes solely with one of the two. It is denser and a bit saltier than French feta, making it ideal for cooking and withstanding heat. Bulgarian feta is commonly used in dishes like Banista (a Bulgarian cheese pie), frittatas, or scrambles.
Cow's Milk Feta
While less traditional, cow's milk feta is becoming more common in grocery stores. It tends to be drier and crumbly due to the use of skimmed cow's milk. This variety is often sold pre-crumbled in plastic containers and can be a convenient option for salads or other dishes where feta is used as a topping or ingredient.
When buying feta cheese, it is recommended to look for "feta in brine" to ensure maximum flavour and longevity. The brine (saltwater) helps to intensify the flavour and improve the creamy texture of the cheese. Additionally, the brine can be used as a secondary ingredient in cooking, such as marinating chicken or cooking grains and beans.
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Frequently asked questions
A typical Greek salad with feta cheese contains 350-450 calories per serving.
A traditional Greek salad with feta cheese consists of sliced cucumbers, tomatoes, green bell pepper, red onion, olives, and feta cheese.
If possible, opt for a Greek-style feta made from goat or sheep's milk, as some stores now carry cow's milk feta.
