How Many Carbs Does a Greek Salad Have? A Full Nutritional Breakdown

January 7, 2026 •

4 min read

According to nutritional data, a traditional Greek salad typically contains a very modest amount of carbohydrates, often falling between 8 and 20 grams per serving depending on portion size and preparation. The question of how many carbs does a Greek salad have is not straightforward, as the total count varies based on specific ingredients and additions.

Quick Summary

The carbohydrate content of a Greek salad is generally low, influenced by the vegetables, feta cheese, and olive-oil based dressing. The final carb count depends heavily on portion sizes and any added ingredients, making it a versatile option for various dietary plans.

Key Points

Low Carb Profile: A traditional Greek salad is inherently low in carbohydrates due to its primary ingredients being non-starchy vegetables and cheese.
Variable Carb Count: The number of carbs can range from approximately 8 to over 20 grams per serving, depending on the recipe and portion size.
Primary Carb Sources: The main carbohydrate contributors are tomatoes, red onion, and Kalamata olives; cucumbers and bell peppers add very little.
Hidden Carbs: Additions like croutons, chickpeas, or store-bought dressings with added sugar are the primary culprits for significantly increasing the carb count.
Keto Friendly: For those on a keto diet, Greek salad is an excellent option, especially when adhering to the traditional, low-carb recipe.
Make Your Own Dressing: Preparing a simple olive oil and red wine vinegar dressing at home is the best way to avoid unnecessary carbs found in pre-made versions.

Understanding the Carb Breakdown of a Traditional Greek Salad

A classic Greek salad, or Horiatiki, is renowned for its fresh, simple ingredients, primarily non-starchy vegetables. This makes it an inherently low-carb dish, suitable for keto or other restricted-carbohydrate diets. The carbohydrates present come almost entirely from the vegetables and a small amount from the olives. It is important to look at the individual components to understand the overall macronutrient profile.

The Main Carbohydrate Sources

Tomatoes: Ripe tomatoes contribute a moderate amount of carbohydrates, primarily in the form of natural sugars. The carb count depends on the tomato variety and ripeness. For example, a medium tomato has about 5 grams of total carbs.
Onions: Red onions provide a small number of carbs. Thinly sliced onions add flavor without significantly raising the total carb count.
Green Bell Peppers: These vegetables are low in calories and carbs, contributing only a few grams per serving while adding a fresh, crisp texture.
Kalamata Olives: While small, olives do contain some carbohydrates. A typical serving adds a few grams, but also provides healthy fats and antioxidants.
Red Wine Vinegar: As a simple acid, red wine vinegar contains negligible carbs.

Ingredients with Minimal to No Carbs

Cucumber: Composed mostly of water, cucumbers have a very low carbohydrate count, making them a great filler for bulk without adding many carbs.
Feta Cheese: This briny cheese is high in protein and fat, with a very low carbohydrate content. It is a fundamental component that boosts flavor and fat, which is key for those on a keto diet.
Extra Virgin Olive Oil: The base of the dressing, olive oil is a healthy fat source and contains zero carbohydrates.

A Note on Dressings and Additions

While the traditional dressing of olive oil and red wine vinegar is low-carb, store-bought dressings can be a hidden source of added sugars and carbs. To control the carb count, always use a homemade dressing. Similarly, popular restaurant versions or variations might include high-carb add-ins like croutons, chickpeas, or potato salad, which drastically increase the carb load.

Comparison of Greek Salad Variations

To highlight how different preparations can alter the carb content, here is a comparison table:


Salad Version	Estimated Total Carbs (per serving)	Key Difference
Traditional (Horiatiki)	8-12g	Basic recipe with tomato, cucumber, olives, onion, and feta. No lettuce, simple oil and vinegar dressing.
Restaurant-Style (with Lettuce)	10-18g	Adds lettuce and often a slightly sweeter dressing. May use more oil, increasing calories but not necessarily carbs.
Enhanced (with additives)	20-45g+	Includes extra ingredients like croutons, bulgur wheat, or chickpeas, which significantly increase the carbohydrate total.
Keto-Specific Recipe	5-8g (net carbs)	Modified to be very low carb, sometimes omitting higher-sugar vegetables like tomatoes or limiting quantities.

How to Manage the Carbohydrate Content

Whether you're following a strict keto diet or simply watching your carb intake, here are practical tips for enjoying Greek salad while controlling the carbs:

Stick to a classic recipe. The traditional Horiatiki is naturally low in carbs, using mostly non-starchy vegetables and a simple oil-based dressing. Avoid any versions that include ingredients like rice, quinoa, or potatoes. [Nutritionix source for Greek salad facts]
Make your own dressing. A homemade dressing of extra virgin olive oil, red wine vinegar, dried oregano, salt, and pepper is the best way to ensure no hidden sugars or unnecessary carbs are added. This also allows you to control the quality of the oil and seasoning.
Watch your tomato and onion portions. While not high in carbs, limiting the amount of tomatoes and red onion, which have more natural sugars than cucumbers or bell peppers, can slightly reduce the overall carb count for extremely strict diets.
Exclude croutons and other starchy add-ons. This is the simplest way to keep your salad low-carb. Croutons and other grain-based additions can quickly double or triple the carbohydrate total.
Embrace the feta. Feta cheese is a great source of fat and protein with very few carbs, making it a filling and flavorful ingredient that won't impact your carb goals.

Conclusion

In conclusion, a classic Greek salad is a naturally low-carb dish, with its carbohydrate content stemming primarily from the vegetables and a small amount from olives. The total carb count is highly variable, but can be easily controlled by focusing on fresh, whole ingredients and avoiding starchy additions or sugary dressings. For those on a ketogenic or low-carb diet, a Greek salad is an excellent choice that offers a satisfying and flavorful meal without derailing your nutritional goals. By being mindful of ingredient additions and making your own dressing, you can enjoy all the benefits of this Mediterranean staple.

Frequently Asked Questions

Yes, a traditional Greek salad is very suitable for a keto diet. It consists of low-carb vegetables, high-fat olive oil, and feta cheese, all of which align with ketogenic principles. Simply avoid starchy additions like croutons.

The main carbohydrate-contributing ingredients are tomatoes, onions, and olives. However, the most significant increases in carbs often come from non-traditional additions like croutons, chickpeas, or sweet, pre-packaged dressings.

A traditional homemade dressing made from olive oil and red wine vinegar has virtually no carbohydrates. However, many store-bought dressings contain added sugars and emulsifiers, which can significantly raise the carb content. Always check the label.

Net carbs are calculated by subtracting fiber from total carbs. Given the decent fiber content in the vegetables, the net carbs of a traditional Greek salad are even lower than the total carbs, often around 5-8 grams per serving.

Yes, you can easily add zero-carb protein sources like grilled chicken, fish, or lamb to make a Greek salad a more substantial meal without affecting the carb count. Just be mindful of any marinades or sauces used.

Adding greens like romaine or spinach is a very low-carb way to increase the volume and fiber of the salad. While traditional Greek salad doesn't include lettuce, it's a popular and carb-friendly modification.

Kalamata olives add a small amount of carbohydrates and fiber to the salad. A standard serving (a handful) will not significantly impact the overall carb count, while adding flavor and healthy fats.

For an even lower carb version, you can reduce the amount of tomatoes and red onions, as they contain more sugar than other ingredients. You can also replace tomatoes with other low-carb vegetables like radishes or bell peppers.