Frederic Melton
Salads are a great way to get your daily dose of vegetables, and a side salad with feta cheese can be a delicious and healthy option. Feta cheese is a brined curd white cheese made from sheep or goat's milk, or a mixture of the two. It adds a creamy, tangy twist to any salad. But how many calories are in a side salad with feta cheese? Well, that depends on the ingredients and the portion size. A Greek salad with feta cheese can range from 350 to 450 calories per serving, while one cup of a salad with feta cheese is around 315 calories.
| Characteristics | Values |
|---|---|
| Calories | 315 calories per cup |
| Protein | 9.5 grams |
| Fat | 24 grams |
| Carbohydrates | 16 grams |
| Ingredients | Crisp greens, tomatoes, cucumbers, feta cheese, olive oil, oregano, cider vinegar, coriander leaf, chervil, yellow peppers, iceberg lettuce, sweet red peppers, hot chili peppers |
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What You'll Learn
Greek salad calories
A Greek salad is typically made with fresh vegetables like tomatoes, cucumbers, lettuce, and onions, and is studded with briny olives and salty feta cheese. The salad is dressed with olive oil and, sometimes, spices and herbs. The number of calories in a Greek salad depends on the ingredients used and their quantities.
According to one source, a Greek salad with feta cheese contains 153 calories of olive oil, 88 calories of feta cheese, 4 calories of iceberg lettuce, 4 calories of bell peppers, 4 calories of sweet red peppers, 3 calories of hot chili peppers, 1 calorie of oregano, 1 calorie of cider vinegar, and 0 calories of coriander leaf and chervil. The total number of calories in this salad is unclear, as the source does not provide information on the quantities of each ingredient used.
Another source suggests that a typical Greek salad contains between 350 and 450 calories per serving. The number of calories can vary depending on the size of the salad and the type of dressing used. For example, a Greek salad with an oil-based dressing may contain more calories than one with a vinegar-based dressing.
The calories in a Greek salad with feta cheese can also depend on the type of feta cheese used. Feta cheese is traditionally made from sheep's or goat's milk, but some stores now carry cow's milk feta. The calorie content of feta cheese can vary depending on the milk used and the production method.
It's important to note that the information provided is based on the sources available and may not be exhaustive. The number of calories in a Greek salad with feta cheese can vary depending on various factors, including the specific ingredients used, their quantities, and their preparation methods.
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Feta cheese calories
Feta cheese is a soft, white cheese that originated in Greece and is now a staple in Greek cuisine and the Mediterranean diet. It is typically made from sheep's milk or a mix of sheep's and goat's milk, with goat's milk not exceeding 30% of the mixture. Feta is a low-calorie food, containing 88 calories per 33.33 grams, according to one source. However, it is high in sodium and saturated fat, which should be limited to less than 10% of your daily calorie intake. For this reason, it should be consumed in moderation.
Feta cheese is also a good source of calcium and protein and contains B vitamins, phosphorus, beneficial bacteria, and fatty acids. It has a rich aroma and a slightly sour taste. The cheese is aged in brine, which gives it a salty, tangy flavour and makes it firm and crumbly with a slight graininess.
While feta cheese offers nutritional benefits, there are some potential risks associated with consuming it. Firstly, excessive sodium intake has been linked to high blood pressure and ongoing health issues such as kidney disease, stroke, and heart disease. Secondly, feta is a soft, unpasteurized cheese that may contain Listeria monocytogenes, a type of bacteria that can cause flu-like symptoms in adults and harm a fetus. Therefore, pregnant women are advised to avoid unpasteurized feta cheese. Additionally, the phosphorus in feta may weaken bones in individuals with kidney disease.
Despite these potential risks, feta cheese is considered a healthy addition to most people's diets when consumed in moderation. It is used in various dishes, ranging from appetizers to desserts, and can enhance the flavour and nutritional profile of a meal.
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Olive oil calories
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. For example, the addition of chicken can increase the total calories to around 575.
Now, let's talk about olive oil calories in detail. Olive oil is a staple in the Mediterranean diet and is commonly used in various European cuisines. It is extracted from the fruit itself, unlike other oils derived from seeds, nuts, or grains. This extraction process contributes to its unique characteristics and nutritional profile.
Olive oil is a dense source of calories, with approximately 119 to 120 calories per tablespoon (15 ml). It is important to note that all of these calories come from fat, specifically monounsaturated fat, which is considered the \"good\" kind. This type of fat is known to reduce the body's total cholesterol levels and may help lower the risk of heart disease.
While olive oil is calorically dense, it offers several health benefits when consumed in moderation. It is rich in essential vitamins and minerals, including vitamin E, vitamin K, and potassium. Vitamin E is crucial for maintaining healthy cells and boosting immunity. Vitamin K plays a role in blood clotting, bone metabolism, and bone mineralization. Additionally, olive oil contains monounsaturated fatty acids, which are associated with a reduced risk of heart disease due to their positive impact on cholesterol levels.
When incorporating olive oil into your diet, it is recommended to use it moderately, especially if you are mindful of your fat and calorie intake. One serving of fat is typically considered to be one teaspoon of olive oil, containing around 40 calories. By controlling your intake and emphasizing nutrient-rich extra virgin olive oil alongside vegetables and protein, you can enjoy the health benefits while managing your calorie consumption.
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Salad ingredients
A typical Greek salad with feta cheese contains approximately 350-450 calories per serving. The calorie count can vary depending on the specific ingredients and their quantities. Here is a list of common ingredients found in a Greek salad with feta cheese, along with their respective calorie contributions:
Lettuce: Iceberg lettuce, a common variety used in Greek salads, contributes minimal calories. For example, 0.5 cups of shredded or chopped iceberg lettuce add only 4 calories to the salad.
Tomatoes: Juicy tomatoes are a key ingredient in a Greek salad, providing both flavour and nutritional value.
Cucumbers: Fresh and crunchy cucumbers are another essential component, adding a refreshing taste and texture to the salad.
Feta Cheese: The star ingredient, feta cheese, is a brined curd white cheese made from sheep's or goat's milk, or a mixture of both. It adds a salty and tangy flavour to the salad. A typical serving of 33.33 grams of feta cheese contributes about 88 calories.
Olives: Briny olives, preferably Kalamata olives, provide a distinct flavour and texture to the salad. They also add healthy monounsaturated fats.
Onions: Green onions are commonly used in Greek salads, adding a mild onion flavour and some crunch.
Spices and Dressing: Various spices are used to enhance the flavour of the salad, and a typical Greek salad dressing consists of olive oil, which contributes significantly to the calorie count. A 2-ounce serving of dressing can add around 175 calories.
Other Vegetables: In addition to the core ingredients mentioned above, Greek salads may also include bell peppers, sweet red peppers, hot chili peppers, and fresh herbs like oregano, coriander leaf, and chervil, all of which contribute minimal calories.
When calculating the overall calorie count of a Greek salad with feta cheese, it's important to consider the quantities of each ingredient used, as well as any additional toppings or dressings.
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Nutritional value
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. For example, a Greek salad with 33.33 grams of feta cheese adds about 88 calories from the cheese alone. Other ingredients that contribute to the calorie count include olive oil (153 calories per serving), vegetables such as lettuce, tomatoes, cucumbers, and peppers (around 4 calories per serving), and spices.
Feta cheese is a brined curd white cheese made from sheep's or goat's milk, or a mixture of both. It is a key ingredient in a Greek salad, adding a salty and tangy flavour. While feta cheese contributes to the calorie count, it also provides some nutritional benefits.
A cup of salad with feta cheese typically weighs around 237 grams and contains approximately 315 calories. It also provides 9.5 grams of protein, 24 grams of fat, and 16 grams of carbohydrates. The vegetables in the salad offer essential vitamins and minerals, making it a nutritious and healthy choice.
The calories in feta cheese come primarily from its fat content, as it is a cheese made from whole milk. However, feta cheese also provides some beneficial nutrients. It is a good source of protein, calcium, and phosphorus. Feta cheese also contains beneficial bacteria and fatty acids, which can have positive effects on health.
When considering the nutritional value of a side salad with feta cheese, it is important to look beyond just calories. The salad provides a good balance of macronutrients, including protein, fat, and carbohydrates. It also offers essential vitamins and minerals from the vegetables, as well as the potential health benefits of feta cheese. Overall, a side salad with feta cheese can be a nutritious and healthy choice, depending on the specific ingredients and their quantities.
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Frequently asked questions
The number of calories in a side salad with feta cheese will depend on the other ingredients in the salad. A Greek salad with feta cheese typically contains around 350-450 calories.
Salads with cheese, avocados, and tortilla chips tend to be high in calories. A Greek salad with feta cheese is considered relatively low in calories and carbs, but the calorie count will increase with ingredients like chicken.
A simple green salad with a vinaigrette dressing is a good low-calorie option.
A cobb salad and a tuna salad are both high in calories due to ingredients like bacon, eggs, chicken, and mayonnaise.
A Greek salad with feta cheese typically contains 88 calories of feta cheese per serving. The total number of calories in the salad will depend on the other ingredients included.
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