How many calories are in one Greek salad? A nutritional guide

January 4, 2026 •

4 min read

While a Greek salad is often seen as a healthy meal option, the calorie count can vary dramatically, from under 200 to over 500, depending on ingredients and portion size. This article explores exactly how many calories are in one Greek salad and the factors that influence its total nutritional value.

Quick Summary

The calorie count of a Greek salad varies significantly based on ingredients like feta cheese, olives, and dressing. Traditional versions range from 200-400 calories, but restaurant portions and added extras can increase the total. Understanding ingredient contributions is key to managing the final calorie count.

Key Points

Dressing is key: The quantity of extra virgin olive oil used is the single biggest factor influencing the final calorie count of a Greek salad.
Feta adds up: While nutritious, feta cheese is calorie-dense due to its fat content, so controlling the portion size is important for calorie management.
Customize your salad: Reducing oil, using less cheese and olives, or adding low-calorie greens like romaine are effective ways to reduce the total calories.
Restaurant vs. homemade: A typical full-serving restaurant Greek salad often has a significantly higher calorie count than a standard homemade version due to larger portions and more dressing.
Healthy fats: The fat in a Greek salad comes primarily from heart-healthy monounsaturated fats in olive oil, so it is a good fat source despite being calorie-dense.
Nutrient-dense meal: Beyond calories, a Greek salad is packed with beneficial vitamins, minerals, and antioxidants from its fresh ingredients.

What is a traditional Greek salad?

A traditional Greek salad, or horiatiki, is a vibrant, fresh dish that typically contains tomatoes, cucumbers, red onion, green bell pepper, Kalamata olives, and a slab of feta cheese, topped with a simple dressing of extra virgin olive oil and red wine vinegar. Unlike many Americanized versions, it does not traditionally include leafy greens like lettuce. The nutritional profile is excellent, providing a good source of healthy fats, protein, and essential vitamins and minerals.

Calorie breakdown of standard ingredients

To understand how many calories are in one Greek salad, it is helpful to look at the calorie contribution of each core component. Here is a breakdown based on approximate amounts for a single serving:

Tomatoes: 2-3 medium tomatoes add around 30-45 calories. They are a great source of Vitamin C and antioxidants.
Cucumber: A large cucumber half contributes roughly 15-20 calories. It's a hydrating, low-calorie vegetable.
Red Onion: A quarter cup of thinly sliced red onion adds about 10-15 calories.
Green Bell Pepper: Half of a medium green bell pepper contains approximately 10-15 calories.
Feta Cheese: One ounce (28g) of feta cheese contains about 75-80 calories and adds significant protein and calcium.
Kalamata Olives: A quarter cup of olives, roughly 8-10, can contribute 40-50 calories due to their fat content.
Extra Virgin Olive Oil: The largest calorie contributor. A single tablespoon contains around 120 calories. Many recipes call for 2-3 tablespoons per serving, significantly raising the total.
Red Wine Vinegar and Oregano: These contribute negligible calories, adding flavor without impacting the total count.

How dressing and portion size affect total calories

The most significant factor in the final calorie count is often the dressing, specifically the olive oil quantity. In a traditional preparation, generous amounts of high-quality olive oil are drizzled over the salad, contributing a large portion of the total calories. While olive oil provides heart-healthy monounsaturated fats, it is still calorically dense. A restaurant-sized portion, often larger than a standard home-cooked serving, will naturally have more ingredients and a more liberal amount of dressing, leading to a higher total.

Restaurant vs. homemade Greek salad calorie comparison


Feature	Homemade (Standard Serving)	Restaurant (Typical Full Serving)
Key Ingredients	Tomatoes, cucumber, red onion, bell pepper, feta, olives	Often includes leafy greens, extra feta, and more olives
Dressing Portion	1-2 tbsp extra virgin olive oil	3-4 tbsp or more of oil and vinegar
Typical Calorie Range	250-400 calories	400-600+ calories
Portion Size	Standard side dish or light main	Large main course portion
Other additions	Simple, traditional	Can include lettuce, croutons, or side bread

Customizing your Greek salad for calorie control

If you are watching your calorie intake, a Greek salad is highly customizable. Making small adjustments can help reduce the total calories while retaining the classic flavor.

Reduce the olive oil: Measure your extra virgin olive oil instead of free-pouring. Using just one tablespoon can save over 100 calories compared to a more generous serving.
Swap the dressing: Consider using more red wine vinegar and lemon juice to boost flavor without adding many calories. You can also mix a small amount of oil with extra vinegar to reduce the overall fat and calorie load.
Control the feta and olives: Both feta cheese and Kalamata olives are delicious but high in fat and sodium. Reducing the quantity or opting for a lower-fat feta can help lower the calorie count. For example, using half the amount of feta can save about 40 calories.
Add low-calorie bulk: If you're accustomed to a heartier salad, add leafy greens like romaine or spinach. These vegetables are very low in calories and add volume and nutrients without a large caloric increase.
Incorporate lean protein: To make it a more substantial meal, add grilled chicken or chickpeas. This increases the protein and satiety, preventing you from overeating later. A 3oz portion of grilled chicken adds approximately 130-150 calories.

Beyond calories: The nutritional benefits

Despite its calorie density, the fat in a Greek salad comes from healthy sources like extra virgin olive oil and feta cheese. These provide monounsaturated fats that are linked to improved heart health and reduced inflammation. The vegetables offer a host of vitamins and minerals, while feta provides protein and calcium. The lycopene in tomatoes and powerful antioxidants from oregano and olives contribute to its overall nutritional value. It's a nutrient-dense food that supports overall health when consumed in moderation and with proper portion control. For an authoritative perspective on the Mediterranean diet, see the Oldways website.

Conclusion

The number of calories in one Greek salad is not a fixed figure. It depends heavily on the preparation method, with dressing and ingredient portions playing the most significant roles. A simple, traditional homemade version might hover around 300 calories, while a lavish restaurant portion can exceed 500. By being mindful of ingredient quantities, particularly the olive oil, and adding low-calorie vegetables, you can easily control the calorie count without sacrificing flavor. A Greek salad is a delicious, healthy, and satisfying meal choice when approached with a mindful eye on its ingredients.

Frequently Asked Questions

Yes, you can. A Greek salad can be an excellent addition to a weight-loss diet. To keep calories in check, focus on portion control, especially with the olive oil, feta, and olives. Adding extra low-calorie vegetables or lean protein can make it more filling.

Yes, it can be. Feta cheese and Kalamata olives, which are cured in brine, are naturally high in sodium. If you are monitoring your sodium intake, consider rinsing the olives or using a smaller amount of feta.

Yes, but typically a moderate amount. Carbohydrates come from the vegetables like tomatoes, cucumbers, and onions. A traditional Greek salad without leafy greens or bread is naturally lower in carbs than many other salads.

While the olive oil is a defining component of a traditional Greek salad, you can reduce or omit it. You could use more red wine vinegar and lemon juice for a tangy, lower-calorie alternative. Some people also enjoy using a low-calorie vinaigrette.

For an authentic horiatiki, feta cheese is a core ingredient. However, you can make a delicious vegetable salad inspired by Greek flavors by omitting the cheese. You could also substitute with a plant-based feta alternative to suit dietary preferences.

To increase the protein, you can add grilled chicken, chickpeas, or a scoop of quinoa. This will turn the salad into a more substantial and satisfying meal while adding valuable nutrients.

The main difference is the base. A traditional Greek salad focuses on tomatoes, cucumber, and feta, without lettuce. Americanized versions often include a base of mixed leafy greens, larger portions of toppings, and a creamier, thicker dressing.