How many calories in a small bowl of Greek salad? A nutritional guide

November 16, 2025 •

4 min read

According to nutrition tracking apps, a small 100g portion of Greek salad can contain as little as 124 calories, but this can increase dramatically based on ingredients and dressing. Understanding how many calories are in a small bowl of Greek salad requires looking beyond the fresh vegetables and focusing on the higher-calorie components like feta and olive oil.

Quick Summary

The calorie count of a small Greek salad varies widely depending on the amount of feta cheese, olives, and olive oil used. Fresh vegetables provide low-calorie bulk, while oil and cheese significantly increase the total, turning a light dish into a more substantial meal.

Key Points

Calorie Range: A small Greek salad typically contains between 120 and 180 calories, but this can vary significantly.
Dressing is Key: The calorie content is largely determined by the amount of extra virgin olive oil used, with each tablespoon adding approximately 120 calories.
Mindful Toppings: Feta cheese and olives are calorie-dense ingredients; controlling their portions is crucial for managing the total calorie count.
Veggie Power: The vegetable base of cucumber, tomatoes, and bell peppers is very low in calories, offering bulk, fiber, and nutrients.
Customization is Control: Reducing oil and limiting cheese and olive portions are effective ways to create a lower-calorie Greek salad.
Nutrient-Dense Dish: Regardless of the calorie count, a Greek salad is rich in antioxidants, healthy fats, and vitamins, aligning with the Mediterranean diet.

Unpacking the Calorie Content

When considering how many calories are in a small bowl of Greek salad, it is essential to look at the individual components rather than just the final dish. The calorie density of a classic Greek salad is not uniform and can fluctuate based on how it's prepared. While the foundation of cucumber, tomatoes, and onion is inherently low in calories, the additions of feta cheese, olives, and especially the olive oil dressing are where the bulk of the calories reside. A traditional small bowl can range anywhere from 120 to over 300 calories, highlighting the importance of portion control and ingredient choices.

The Calorie Contribution of Key Ingredients

Breaking down the typical components provides a clearer picture of where the energy comes from. The high-fat ingredients, while crucial for flavor and nutrition, are also the most calorie-dense.

Extra Virgin Olive Oil: As a primary component of the dressing, olive oil is a powerful calorie contributor. A single tablespoon contains approximately 120 calories. Since some recipes call for a quarter cup of oil or more for a small batch of dressing, it is easy to see how this adds up quickly.
Feta Cheese: This tangy, salty cheese is a good source of protein and calcium but also contributes significantly to the calorie count due to its fat content. One ounce of feta contains around 75 calories. A small bowl can contain a significant portion, driving up the total.
Kalamata Olives: These briny olives are a staple but are also high in fat. Just a handful of olives can add 50-100 calories to the dish.
Fresh Vegetables: The base of cucumbers, tomatoes, and bell peppers are your low-calorie friends. They provide essential vitamins, minerals, and fiber without a high energy cost. A 100g serving of these vegetables is typically under 50 calories.

Customizing Your Greek Salad for Calorie Control

For those watching their calorie intake, several modifications can be made without sacrificing flavor. The key lies in managing the high-calorie add-ons.

Manage the Dressing: Instead of drenching your salad in olive oil, measure it carefully. You can also dilute the dressing with more red wine vinegar or a splash of water and lemon juice for a lighter flavor. For a significantly lower-fat option, consider a Greek-inspired vinaigrette using vegetable broth to replace some of the oil.
Reduce Feta and Olives: Instead of large blocks or a cup of crumbled feta, use a smaller, more controlled amount. The same applies to olives—use just a few for flavor instead of a heaping handful.
Increase the Veggies: Bulk up your salad with more low-calorie, high-fiber vegetables. Adding extra greens like romaine or spinach is a simple way to increase volume and nutritional value while keeping calories low.

A Greek Salad Calorie Comparison

To put the calorie content into perspective, here is how a small Greek salad compares to other popular salads. Please note that these are general estimates and will vary based on preparation.


Salad Type	Approximate Calories (Small Serving)	Key Calorie Sources
Greek Salad	120-200 calories	Olive oil, Feta cheese, Olives
Garden Salad	50-100 calories	Dressing (usually low-fat)
Caesar Salad (without chicken)	~330 calories	Creamy dressing, croutons
Cobb Salad	~530 calories	Blue cheese, bacon, avocado, high-fat dressing
Chef's Salad	Varies, can be high	Meats, cheese, egg, full-fat dressing

Health Benefits Beyond the Calorie Count

Beyond its calorie profile, the Greek salad is a nutritional powerhouse, reflecting the principles of the heart-healthy Mediterranean diet. It is packed with vitamins, antioxidants, and healthy fats that offer numerous benefits.

Heart Health: The extra virgin olive oil provides monounsaturated fats, which have been shown to help lower bad cholesterol (LDL).
Rich in Antioxidants: The colorful vegetables, like tomatoes and bell peppers, are rich in antioxidants such as lycopene and vitamins A and C, which combat oxidative stress. Oregano also provides powerful antioxidants.
Good for Digestion: The fiber from the fresh vegetables supports digestive health and promotes a feeling of fullness. Feta cheese, particularly unpasteurized, can even contain beneficial probiotics.

Conclusion

So, how many calories in a small bowl of Greek salad? A simple, low-oil version can be a light and refreshing meal with around 120-150 calories. However, the calorie count can easily double or triple with generous additions of olive oil, feta, and olives. The key to enjoying this vibrant dish while managing calories is mindful portioning of the high-fat ingredients. Despite the potential for a high-calorie total, the Greek salad remains an incredibly nutrient-dense meal, packed with vitamins, healthy fats, and antioxidants that contribute significantly to overall health. For a comprehensive overview of how salad ingredients affect nutrition, see this guide from Healthline.(https://www.healthline.com/nutrition/salad-calories-how-many)

Frequently Asked Questions

Without olive oil, a small Greek salad's calorie count drops significantly. The remaining calories would primarily come from the feta cheese and olives, making it a very light option.

A traditional, or 'Horiatiki', Greek salad consists of chopped tomatoes, cucumbers, red onion, green bell pepper, Kalamata olives, and a block of feta cheese, dressed simply with olive oil and oregano.

Yes, adding lean protein like grilled chicken can transform a Greek salad into a complete, balanced, and healthy meal, providing sustained energy and muscle-building protein.

To lower the calorie count, use reduced-fat feta, limit the number of olives, and reduce the amount of olive oil in the dressing. You can also bulk up the salad with extra low-calorie vegetables or greens.

Greek salad is rich in Vitamin A and C from vegetables, calcium and protein from feta, and heart-healthy monounsaturated fats from olive oil.

Yes, Greek salads can be an excellent addition to a weight loss diet due to their high fiber and nutrient content. However, portion control, especially with the dressing and cheese, is crucial.

While a traditional Greek salad does not include leafy greens, adding romaine or other lettuces is a common modification that can increase volume and fiber with minimal added calories.