Are Greek Salads High in Calories? The Surprising Truth

November 16, 2025 •

4 min read

While often perceived as a low-calorie option, the nutritional profile of a Greek salad can vary widely, with restaurant versions reaching 400+ calories. So, are Greek salads high in calories? The answer depends on understanding the ingredients and portion sizes, proving that a seemingly healthy meal requires closer inspection.

Quick Summary

The calorie count of a Greek salad is highly variable due to key ingredients like olive oil, olives, and feta cheese. Homemade versions are often lower in fat and sodium.

Key Points

Calorie variability: Greek salad calorie counts range widely, from under 200 to over 500, depending on ingredients and portion sizes.
Primary calorie sources: Excessive olive oil, large portions of feta cheese, and liberal amounts of olives are the main culprits for a high-calorie Greek salad.
Homemade control: Making Greek salad at home allows for precise control over portion sizes and calorie-dense ingredients, making a healthier version possible.
Easy calorie reduction: Simple adjustments like measuring olive oil, using less feta, and adding lean protein can significantly lower the total calorie count.
Nutritional benefits: Despite calorie concerns, Greek salads provide valuable nutrients, including heart-healthy fats, vitamins, and antioxidants from fresh vegetables.
Restaurant vs. homemade: Restaurant Greek salads often contain larger portions of cheese, oil, and toppings, leading to a much higher calorie count than a typical homemade salad.

Greek salads are a staple of Mediterranean cuisine, known for their fresh vegetables and robust, tangy flavor. They are often seen as a healthy choice, but a closer look at the ingredients reveals that the calorie count isn't always as low as one might assume. The question, "are Greek salads high in calories?" hinges on the preparation method and the amount of high-fat components used.

The Calorie Confusion: What Makes a Greek Salad "High Calorie"?

A traditional Greek salad, or horiatiki, consists of tomatoes, cucumbers, onions, green bell peppers, and Kalamata olives, topped with a block of feta cheese and dressed with olive oil and oregano. It's the high-fat ingredients that significantly contribute to the calorie load, not the fresh vegetables, which are very low in calories.

The Biggest Calorie Culprits

Olive Oil: Extra virgin olive oil is the star of the Greek salad dressing. While it's a source of heart-healthy monounsaturated fats, it is also very calorie-dense. A single tablespoon contains around 120 calories. Generously dousing a salad with oil can easily add hundreds of calories, transforming it from a light meal into a calorie-heavy one.
Feta Cheese: This briny sheep or goat's milk cheese adds a distinctive flavor and creaminess. A single ounce (about 28 grams) contains roughly 75 calories and a significant amount of saturated fat and sodium. Many restaurant portions exceed this, piling on extra calories and sodium.
Olives: Kalamata olives, like olive oil, are rich in monounsaturated fats. While delicious, a half-cup serving can add close to 100 calories.

A Breakdown of Greek Salad Ingredients and Their Impact

Understanding the calorie distribution of the components helps clarify why the final count varies so much. For instance, a basic homemade Greek salad might be around 200-300 calories, while a lavish restaurant version can soar above 400 or even 500 calories.

Common Calorie Contributions:

Fresh Vegetables (Tomatoes, Cucumbers, Peppers, Onions): Nearly negligible. The bulk of the salad and an excellent source of vitamins, minerals, and fiber.
Kalamata Olives: Approximately 10 calories per olive.
Feta Cheese: About 75 calories per ounce.
Olive Oil Dressing: Around 120 calories per tablespoon.

How to Enjoy a Lighter Greek Salad

If you're watching your calorie intake, you don't have to give up Greek salad entirely. Here are some simple adjustments to create a healthier, lighter version:

Reduce the Oil: Instead of pouring a large amount of oil, measure it carefully. A modest one or two tablespoons is plenty for a single serving. For an even lower-calorie dressing, mix a small amount of oil with red wine vinegar, lemon juice, and vegetable broth for flavor.
Limit the Feta: While crucial for flavor, you can control the portion size of feta. Use a smaller amount or opt for a lower-fat variety to cut down on saturated fat and calories.
Control the Olives: A handful of olives can add up. Stick to a smaller number of olives to keep the calorie count in check.
Add Lean Protein: Turn your Greek salad into a more substantial, satisfying meal by adding lean protein such as grilled chicken or shrimp. This boosts the protein content, helping you feel fuller for longer without adding significant fat.
Go Traditional: A true horiatiki often contains fewer ingredients than Americanized versions. Skipping the lettuce base and focusing on the core vegetables can be a great way to enjoy the classic taste with fewer add-ins.

Greek Salad vs. Other Popular Salads: A Calorie Comparison

To put the calorie content of a Greek salad into perspective, consider how it stacks up against other popular salad choices. This table highlights how preparation and ingredients impact the final count, especially in a restaurant setting where portions and dressings can be heavy.


Salad Type	Example Calories (Restaurant)	Key High-Calorie Ingredients	Notes
Greek Salad	400-500+ kcal	Olive Oil, Feta, Olives	Depends heavily on oil and cheese portions.
Cobb Salad	500-600+ kcal	Blue cheese, Bacon, Avocado, Creamy dressing	Often one of the highest-calorie salads.
Caesar Salad	330-470+ kcal	Creamy Caesar dressing, Croutons, Cheese	Dressing and added protein can increase calorie count.
Fuji Apple Salad	~580 kcal	Candied walnuts, Blue cheese, Sweet dressing	Sweet additions and cheese make it high-calorie.
House Salad	~177 kcal (without dressing)	Varies based on dressing	Low base calorie count, but dressing is a significant factor.

Is a Greek Salad Healthy Regardless of Calories?

Despite the potential for a high-calorie count, Greek salad remains a highly nutritious option. The vegetables provide vitamins A and C, and the healthy fats from olive oil and olives offer cardiovascular benefits. Feta cheese adds protein and calcium. The core ingredients of a traditional Greek salad are packed with nutrients and antioxidants that protect cell health and boost immunity. A mindful approach to portioning the calorie-dense ingredients is all that's needed to enjoy this nutritious meal without overdoing it.

Conclusion

Ultimately, whether a Greek salad is high in calories depends on how it's prepared and served. At its core, the traditional Greek salad is a nutritious dish full of fresh vegetables and healthy fats. However, excessive olive oil, large amounts of feta cheese, and bigger-than-necessary portions can quickly turn it into a high-calorie meal. By making smart adjustments—like measuring your oil and moderating cheese and olive portions—you can maintain the delicious Mediterranean flavors while keeping your calorie intake in check. It's not about avoiding the Greek salad, but about enjoying it with awareness and balance.

For more information on the nutritional aspects of various foods, Healthline offers a comprehensive guide on salad calories.

Frequently Asked Questions

Restaurant Greek salads tend to have higher calories because of the larger portion sizes of calorie-dense ingredients like feta cheese and olives, combined with more liberal amounts of olive oil in the dressing.

A traditional Greek salad (horiatiki) typically contains no lettuce, focusing instead on chopped vegetables, feta, and olives. Americanized versions often add a bed of lettuce or other greens.

Yes, a Greek salad can be an excellent meal for weight loss if you control the portion sizes of high-calorie ingredients. Measure the olive oil, use a moderate amount of feta, and focus on the fresh vegetables to keep calories low.

No, the monounsaturated fat in olive oil is considered a 'healthy fat' and is a key component of the Mediterranean diet, known for its heart-healthy benefits. The issue is calorie density, not the type of fat.

You can reduce the overall oil content by using less, or by mixing a small amount of olive oil with red wine vinegar and vegetable broth to create a flavorful, lower-calorie dressing.

You can boost the protein content with lean options such as grilled chicken or shrimp. Some recipes also suggest adding chickpeas for plant-based protein.

A Greek salad is often lower in calories than a Caesar salad, which is typically laden with a creamy, high-fat dressing, croutons, and cheese. However, restaurant versions of both can have surprisingly high calorie counts.