How many calories are in a Greek salad?
350calories with 2 tbsp of olive oil and vinegar, 3 to 1
9 g of protein, 6.2 g of fiber. The biggest line is the olive oil and vinegar, 3 to 1, 179 calories.
C+ Clears 4 of 6 meters as a meal. Misses Muscle and Hunger.
About 352 calories with 2 tablespoons of oil and vinegar, and 9 g of protein. It’s built here on 3 cups of romaine with a tomato, half a cup of cucumber, a quarter cup of onion, an ounce of feta and five olives.
Everything in a Greek salad is real food, and it clears Processing, Nutrients and Glucose with room to spare. Its weak spot is protein. An ounce of feta has 4 g, so the whole bowl is under a third of most people’s meal line, and it misses Muscle and Hunger and comes out a C+. The dressing is half the calories, which we’re happy with when it’s olive oil, but at 4 tablespoons it’s about 359 on its own. The feta and olives also bring about 510 mg of sodium.
We’d add protein. A 3 oz can of tuna brings 22 g for 99 calories and makes it an A at about 450 calories. A palm of grilled chicken, the builder’s pick, makes it an A+ at about 490.
The six meters
- Energylight350 cal
- Processingwhole100% whole food
- Musclevery low9 g protein
- Hungersome6.2 g fiber, 0.8 cal a gram
- Nutrientsdense3¼ cups of plants
- Glucosesteady0 g fast carbs
Each meter's name opens its page on meals.guide, which explains the six jobs a meal does.
Sodium 530 mg, 70% of a meal's share of the day's 2,300 mg. Salt isn't one of the six meters, so it never changes the grade.
Part by part
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Romaine | 3 cups, 168 g | 24 | 3 g | 3 g |
| Tomato | 1 tomato, 123 g | 26 | 1 g | 1.4 g |
| Cucumber | half a cup, 52 g | 7 | 0.5 g | 0.4 g |
| Onion | a quarter cup, 40 g | 15 | 0.5 g | 0.7 g |
| Feta | 1 oz, 28 g | 75 | 4 g | 0 g |
| Black olives | 5 large, 22 g | 25 | 0 g | 0.7 g |
| Olive oil and vinegar, 3 to 1 | 2 tbsp, 29 g | 179 | 0 g | 0 g |
| Total | 462 g | 352 | 9 g | 6.2 g |
At three amounts of dressing
| Olive oil and vinegar, 3 to 1 | Calories | Dressing's share | Grade |
|---|---|---|---|
| 1 tbsp | 260 | 34% | C+ |
| 2 tbsp | 350 | 51% | C+ |
| 4 tbsp, a ladle or a 2 oz cup | 530 | 68% | C+ |
Add a palm of chicken breast
C+toA+
Graded on meals.guide's six meters for a 170 lb person eating 2,000 calories over three meals. Food values from the USDA's Nutritive Value of Foods.
1 sources
- Gebhardt SE, Thomas RG. Nutritive Value of Foods. USDA ARS, Home and Garden Bulletin 72, 2002ars.usda.gov
