Spinach and Feta Salad calories & nutrition
Spinach and Feta Salad contains 188 calories per serving (9% of a 2,000 kcal daily diet), with 15g fat, 9g carbs, and 8g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Spinach and Feta Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Spinach | 100 g | 23 | 0.4 | 3.6 | 2.9 |
| Feta cheese | 30 g | 80 | 6.5 | 1.2 | 4.2 |
| Cherry tomatoes | 40 g | 7 | 0.1 | 1.5 | 0.4 |
| Cucumber | 50 g | 8 | 0.1 | 1.8 | 0.3 |
| Vinaigrette dressing | 20 ml | 70 | 7.5 | 1 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Spinach · Feta cheese · Cherry tomatoes · Cucumber · Vinaigrette dressing
How does Spinach and Feta Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Afghan Flatbread with Spinach, Meat, and Sauce | 315g | 765 | 28g | +577 kcal, more protein |
| Aloo Palak (Potato and Spinach Curry) | 320g | 289 | 7g | +101 kcal, less protein |
| Baked Eggs with Spinach, Bell Pepper, and Cheese | 410g | 484 | 37g | +296 kcal, more protein |
| Baked Salmon with Vegetables and Rice on Spinach | 332g | 441 | 42g | +253 kcal, more protein |
Frequently Asked Questions
Is Spinach and Feta Salad healthy?
In moderation. Spinach and Feta Salad is calorie-dense at 78 kcal/100 g. With 8g protein and 9g carbs, it provides good nutrition but watch portion sizes.
Is Spinach and Feta Salad good for weight loss?
At 188 calories per serving, Spinach and Feta 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 Spinach and Feta Salad?
One serving contains 8g of protein, which is about 8% 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 Spinach and Feta Salad?
- Macro split: fat 70%, carbs 19%, protein 11%
- Energy density: 78 kcal/100 g (low)
- Top calorie contributors: Feta cheese, Vinaigrette dressing, Spinach
How long does it take to burn off Spinach and Feta Salad?
- Jogging: ~21 min
- Cycling: ~25 min
- Walking: ~46 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Spinach and Feta Salad?
- kcal: 9% of daily intake
- Fat: 21% of daily intake
- Carb: 5% of daily intake
- Protein: 8% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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