How many calories are in a Greek salad?
A 1-cup serving of Greek salad, no dressing, is 50 calories, and per 100 g the dish runs 48 calories. That is the USDA figure for the salad itself: cucumber, tomato, onion, olives and feta, weighed before anything is poured over it. The dressing is a separate decision, and a big one.
You'd need to walk about 10 minutes to burn the 50 calories in a 1-cup (105 g) serving.
How long does it take to burn off Greek salad?
A 1-cup (105 g) serving is 50 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 50 kcal |
|---|---|
| Walking, brisk | 10 min |
| Cycling, moderate | 6 min |
| Swimming, moderate | 7 min |
| Jogging | 6 min |
| Weight training, moderate | 11 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (105 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Greek salad quick facts
- US servings, from a side plate to a dinner bowl
- Dressing, chicken and the deli tub
- Sodium is the row to watch
- How does Greek salad compare?
- Most popular greek salad brands
- Greek salad FAQs
Greek salad quick facts
The record behind every number here is FNDDS 2709830, "Greek Salad, no dressing", from the 2021-2023 survey release. It is the one USDA entry for the finished dish rather than its parts, and it matches what most people actually put on a plate at home: chopped vegetables, olives, crumbled feta, maybe a splash of oil and vinegar added at the table. Packaged salads sold with a dressing cup are measured separately, and they land in a different weight class entirely.
USDA gives a household measure of 1 cup at 105 g, so the serving column below is that cup. It is loose, chopped volume, which is why a cup of salad weighs so much less than a cup of soup or rice.
| Nutrient | Per 100 g | Per 1 cup (105 g) | % Daily Value |
|---|---|---|---|
| Calories | 48 | 50 | — |
| Total fat | 2.26 g | 2.4 g | 3% |
| Saturated fat | 0.86 g | 0.9 g | 5% |
| Carbohydrate | 4.35 g | 4.6 g | 2% |
| Dietary fiber | 1.5 g | 1.6 g | 6% |
| Total sugars | 1.43 g | 1.5 g | — |
| Protein | 2.75 g | 2.9 g | 6% |
| Sodium | 246 mg | 258 mg | 11% |
| Cholesterol | 6 mg | 6 mg | 2% |
| Potassium | 228 mg | 239 mg | 5% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two label rows are missing on purpose: FNDDS does not publish added sugars or trans fat for this dish, so guessing at them would be worse than leaving them out. The 1.5 g of sugar in a cup is what tomato, cucumber and onion bring with them, which is why the sugar row has no Daily Value next to it.
US servings, from a side plate to a dinner bowl
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28.4 g | 14 kcal |
| Half-cup side | 52.5 g | 25 kcal |
| 1 cup, USDA household measure | 105 g | 50 kcal |
| 2 cups, dinner bowl | 210 g | 101 kcal |
| 3 cups, restaurant bowl | 315 g | 151 kcal |
| Per 100 g | 100 g | 48 kcal |
Only the 1 cup line is a USDA household measure. The half cup, the two-cup bowl, the three-cup bowl and the ounce are our own arithmetic scaled from the USDA 100 g figure, not USDA servings.
Here is the trap with this dish, and it runs the opposite way to most foods. Salad looks enormous and weighs almost nothing, so people over-log it. Three full cups of undressed Greek salad, a bowl that fills a dinner plate, is 151 calories: less than two slices of bread. The number people should worry about is not the volume in front of them but whatever is sitting in the little plastic cup beside it.
Dressing, chicken and the deli tub
| Version | Per 100 g | Typical pack | Calories |
|---|---|---|---|
| Greek salad, no dressing | 48 kcal | 1 cup, 105 g | 50 kcal |
| Packaged salad, Whole Foods Market | 99 kcal | half package, 152 g | 150 kcal |
| Deli salad with dressing | 109 kcal | 1 pack, 274 g | 299 kcal |
| Greek salad with chicken | 110 kcal | 1 bowl, 383 g | 421 kcal |
| Jar salad, Farmer's Fridge | 131 kcal | 1 jar, 360 g | 472 kcal |
| Feta and olive toppers | 103 kcal | 1 pack, 136 g | 140 kcal |
Read that table by the middle column, not the last one. Plain Greek salad is 48 calories per 100 g; the same dish with dressing already mixed through it is 109, and a jar built for lunch is 131. Nothing about the vegetables changed. Oil is roughly nine calories a gram and it coats everything, so a few tablespoons more than doubles the density of the bowl.
The scale of it shows up best in a single comparison. A 360 g jar salad is 472 calories. That same 360 g of the undressed USDA salad would be 173 calories, which is our own arithmetic from the 100 g figure rather than a USDA serving. Roughly 300 calories of that jar is dressing, feta and whatever grain or crouton sits at the bottom.
Deli counters play the same trick in the other direction. A 319 g Renaissance Food Group container is 211 calories, and 319 g of loose salad is about three of those 105 g cups. Three cups under one lid, and it still costs less than a bagel. Store salads vary widely by brand: 66 calories per 100 g at the low end of the six US retail packs on file, 131 at the high end, which is double for the same words on the label.
Greek salad with chicken is a genuinely different food, not a bigger portion of this one. At 110 calories per 100 g and 421 for a 383 g bowl, it works as a lunch entree. USDA files it under its own record for exactly that reason.
Sodium is the row to watch
Calories are not the interesting number on this plate. Sodium is. One cup carries 258 mg, which is 11% of the FDA Daily Value of 2,300 mg, while the same cup uses only 3% of the day's fat allowance and 2% of its carbohydrate. Salt is the one line where this salad punches above its calorie weight. In kitchen terms, a cup carries roughly a tenth of a teaspoon of table salt.
The reason is structural. Feta is a brined cheese and olives are cured in salt, so both arrive pre-salted; the cucumber and tomato contribute almost nothing. Eat a two-cup bowl and you are at 516 mg, close to a quarter of the day, before the dressing adds its own. If you are watching sodium, rinsing the olives and cutting the feta by half moves the number more than anything else you can do to the bowl.
On the other side of the ledger, the salad is doing what MyPlate asks of a vegetable dish: 1.6 g of fiber and 239 mg of potassium per cup, for 50 calories. Fiber at 6% of the Daily Value from a serving this light is a good trade, and a three-cup bowl gets you to 4.8 g of fiber for 151 calories.
How does Greek salad compare?
| Dish | Per 100 g | US serving | Calories |
|---|---|---|---|
| Greek salad, no dressing | 48 kcal | 1 cup, 105 g | 50 kcal |
| Spinach salad, no dressing | 84 kcal | 1 cup, weight not published | — |
| Ratatouille | 67 kcal | 1 cup, weight not published | — |
| Green bean casserole | 56 kcal | 1 cup, weight not published | — |
USDA lists a cup measure for those three vegetable dishes but no gram weight in the release we pulled, so their per-serving column stays empty rather than filled with a guess. Per 100 g the ranking is solid: Greek salad is the lightest of the four.
Our take: undressed Greek salad is the cheapest way to fill a plate in this whole vegetable-dish family, and it beats spinach salad per gram by a wide margin because that record already carries egg and bacon fat. Build the bowl big and keep the dressing on the side, poured by you. If you are logging a store-bought tub instead, do not use the 48 figure at all: use the pack, which will be somewhere between 66 and 131 calories per 100 g depending on the brand.
Most popular greek salad brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Whole Foods Market Greek Salad | 99 cal |
| Farmer's Fridge Greek Salad | 131 cal |
| Fresh Ideation Greek Salad w/Dressing | 109 cal |
| Renaissance Food Group Greek Salad | 66 cal |
| Renaissance Greek Salad with Feta Dressing | 90 cal |
| Save Mart Greek Salad | 74 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Greek salad FAQs
How many calories are in a Greek salad?
A 1-cup serving of Greek salad without dressing is 50 calories, working out to 48 calories per 100 g. A 2-cup dinner portion is 101 and a 3-cup restaurant bowl is 151. Add dressing and the same volume climbs sharply, because oil carries most of the calories in this dish.
How many calories in 1 cup of Greek salad?
One cup weighs 105 g and holds 50 calories, with 2.9 g of protein, 4.6 g of carbohydrate and 2.4 g of fat. That cup is loose leaves, cucumber, tomato and a little feta, measured by USDA before any dressing goes on. A half-cup side is 25 calories.
How many calories in a Greek salad with dressing?
A 274 g deli pack with dressing is 299 calories, or 109 per 100 g, more than double the 48 per 100 g USDA lists for the plain salad. The vegetables barely change; the oil does. A 360 g jar version reaches 472 calories, the same as a full lunch.
Is Greek salad good for weight loss?
At 48 calories per 100 g it is lighter per gram than the spinach salad, ratatouille and green bean casserole in the same USDA release, and a 3-cup bowl still lands at 151 calories. The catch is dressing: a deli pack at 109 per 100 g doubles the density. Dress it yourself and you keep control.
How much protein is in a Greek salad?
One cup carries 2.9 g of protein, 6% of the Daily Value, and 100 g carries 2.75 g. That is a side dish, not a protein source. A 383 g Greek salad with grilled chicken is 421 calories and a different food entirely, which is why USDA files it under a separate record.
How many carbs are in a Greek salad?
A 1-cup serving has 4.6 g of total carbohydrate, of which 1.6 g is fiber and 1.5 g is natural sugar from tomato, cucumber and onion. That is 2% of the Daily Value for carbohydrate. Per 100 g the figures are 4.35 g carbohydrate, 1.5 g fiber and 1.43 g sugar.
Why is Greek salad high in sodium?
One cup delivers 258 mg of sodium, 11% of the Daily Value, against only 3% of the fat allowance. Feta and brined olives are salted foods, so the salt arrives with them rather than with the vegetables. Rinse the olives or use less feta and the number drops with the flavor.
How many calories in a Greek salad with chicken?
A 383 g Greek salad with chicken is 421 calories, 110 per 100 g, against 48 per 100 g for the plain salad. The chicken and its dressing more than double the density and turn a side into an entree. USDA keeps it as its own record rather than a portion of this one.
Similar foods
- Carrot — 53 cal per cup chopped
- Onion — 46 cal per cup sliced
- Broccoli — 55 cal per cup chopped
- Bamboo Shoots — 41 cal per cup sliced
- Bell Pepper — 31 cal per medium
- Bell Pepper — 24 cal green, 31 red
Count it without the math
Point the camera at the bowl and BodyPal counts the salad for you, olives, feta and dressing included.
