Greek Salad Calories
320 calories per serving
Salads
A classic Greek salad (also known as Horiatiki) typically contains around 280–360 calories per restaurant-sized serving, making it one of the lighter salad options — but the calorie count can climb quickly depending on how much olive oil and feta cheese are used. The healthy fats from olive oil and olives are nutritious, but they're calorie-dense, so dressing portions are the biggest variable to watch. Overall, Greek salad is a nutrient-rich, low-carb choice packed with fiber, vitamins, and antioxidants.
Protein
9g
11% of calories
Carbs
14g
18% of calories
Fat
25g
70% of calories
Ingredient Breakdown
| Ingredient | Calories | Protein | Carbs |
|---|---|---|---|
| Romaine or mixed greens (2 cups) | 20 | 1.5g | 3.5g |
| Cucumber (½ cup, sliced) | 8 | 0.3g | 2g |
| Cherry tomatoes (½ cup) | 15 | 0.7g | 3.3g |
| Red onion (2 tbsp, thinly sliced) | 10 | 0.2g | 2.3g |
| Kalamata olives (8 olives, ~30g) | 60 | 0.4g | 1.6g |
| Feta cheese (1.5 oz / ~45g) | 112 | 6g | 1.7g |
| Green bell pepper (¼ cup, sliced) | 10 | 0.4g | 2.3g |
| Olive oil & red wine vinegar dressing (2 tbsp olive oil + splash of vinegar) | 245 | 0g | 0.3g |
| Total | 320 | 9g | 14g |
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Start your free trialHealthier Alternatives
Reduce olive oil dressing to 1 tbsp instead of 2
Save ~120 calories by halving the oil — the single biggest lever for cutting calories in a Greek salad
Use light feta or reduced-fat feta cheese (1.5 oz)
Save ~50 calories while keeping the classic tangy flavor
Replace olives with sliced pepperoncini peppers
Save ~60 calories and significantly reduce fat while adding a bright, briny kick
Add grilled chicken breast (3 oz) and skip the feta
Roughly the same calories but nearly triple the protein (~28g), making it much more filling and muscle-friendly
Portion Tips
- 1.
Ask for dressing on the side at restaurants — a heavy-handed olive oil pour can add 200+ calories before you even taste the salad.
- 2.
Measure your feta at home: 1 oz is about the size of a small matchbox. Restaurant portions often run 2–3 oz, which can add an extra 75–150 calories.
- 3.
Use a spritz of fresh lemon juice to amplify flavor and stretch a smaller amount of olive oil, keeping the Mediterranean taste without excess calories.
- 4.
Bulk up the volume with extra cucumber, tomatoes, or leafy greens — these add minimal calories but significantly increase satiety.
- 5.
Watch the olives: they're healthy but calorie-dense. Stick to 6–8 olives per serving and you'll get the flavor without overdoing the fat.
Common Questions About Greek Salad
How many calories are in a Greek salad?
A standard restaurant-sized Greek salad contains approximately 280–360 calories, with our estimate for a typical serving landing around 320 calories. The exact count varies based on how much olive oil and feta cheese are used. A small side Greek salad may be as low as 150–180 calories.
Is Greek salad good for weight loss?
Greek salad can be a great weight-loss-friendly meal — it's low in carbs, high in fiber, and rich in healthy fats that promote satiety. The key is portion control with olive oil and feta, which are the primary calorie sources. Pairing it with lean protein like grilled chicken makes it a well-rounded, filling meal.
Is Greek salad high in fat?
Yes, Greek salad is moderately high in fat — typically 20–28g per serving — but the majority comes from heart-healthy monounsaturated fats found in olive oil and olives. These fats are associated with cardiovascular benefits as part of a Mediterranean diet, not the saturated fats found in processed foods.
Does Greek salad have a lot of sodium?
Greek salad can be surprisingly high in sodium, often ranging from 800–1,200mg per serving. The main culprits are feta cheese (~400mg per 1.5 oz) and Kalamata olives (~400mg per 8 olives). If you're watching sodium intake, opt for fresh mozzarella instead of feta and reduce the number of olives.