Mediterranean Salad calories & nutrition
Mediterranean Salad contains 315 calories per serving (16% of a 2,000 kcal daily diet), with 30g fat, 8g carbs, and 6g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Mediterranean Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Tomato | 100 g | 18 | 0.2 | 3.9 | 0.9 |
| Cucumber | 80 g | 12 | 0.1 | 2.5 | 0.7 |
| Feta cheese | 30 g | 80 | 6.5 | 1.2 | 4.2 |
| Black olives | 20 g | 29 | 3 | 0.8 | 0.2 |
| Olive oil dressing | 20 ml | 176 | 20 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Tomato · Cucumber · Feta cheese · Black olives · Olive oil dressing
How does Mediterranean Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Assorted Middle Eastern/Mediterranean Platter | 930g | 1614 | 47g | +1299 kcal, more protein |
| Fried Patty with Mediterranean Salad | 380g | 591 | 21g | +276 kcal, more protein |
| Mediterranean Breakfast Platter | 495g | 842 | 32g | +527 kcal, more protein |
| Mediterranean Chicken and Chickpea Bowl | 482g | 738 | 56g | +423 kcal, more protein |
Frequently Asked Questions
Is Mediterranean Salad healthy?
In moderation. Mediterranean Salad is calorie-dense at 126 kcal/100 g. With 6g protein and 8g carbs, it provides good nutrition but watch portion sizes.
Is Mediterranean Salad good for weight loss?
At 315 calories per serving, Mediterranean Salad is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Mediterranean Salad?
One serving contains 6g of protein, which is about 6% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Mediterranean Salad?
- Macro split: fat 85%, carbs 11%, protein 4%
- Energy density: 126 kcal/100 g (low)
- Top calorie contributors: Olive oil dressing, Feta cheese, Black olives
How long does it take to burn off Mediterranean Salad?
- Jogging: ~36 min
- Cycling: ~42 min
- Walking: ~77 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Mediterranean Salad?
- kcal: 16% of daily intake
- Fat: 43% of daily intake
- Carb: 4% of daily intake
- Protein: 6% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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