Greek Salad, no dressing: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A vibrant Mediterranean classic, this salad combines crisp lettuce, juicy tomatoes, cucumbers, red onion, Kalamata olives, and feta cheese, served undressed to highlight fresh flavors. --- RECIPE --- Servings: 4 Prep Time: 15 minutes Ingredients: - 4 cups chopped romaine lettuce - 1 cup cherry tomatoes, halved - 1 large cucumber, diced - 1/2 red onion, thinly sliced - 1/2 cup Kalamata olives, pitted and halved - 1/2 cup crumbled feta cheese Instructions: 1. In a large salad bowl, combine the chopped romaine lettuce, halved cherry tomatoes, diced cucumber, thinly sliced red onion, halved Kalamata olives, and crumbled feta cheese. 2. Toss gently to combine all ingredients. 3. Serve immediately as is, allowing guests to add their preferred dressing (typically a simple olive oil and red wine vinegar dressing).
Per 100g reference serving, Greek Salad, no dressing provides 48 kcal of energy, 2.75g protein (23% of calories), 4.35g total carbohydrates (36% of calories, including 1.5g dietary fiber and 1.43g sugars), and 2.26g total fat (41% of calories).
Vitamins Profile in Greek Salad, no dressing (Per 100g)
Track how Greek Salad, no dressing contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 5.5 mg | 6.1% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.11 µg | 4.6% DV |
| Vitamin A (RAE) | 240 µg | 26.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.41 mg | 2.7% DV |
| Vitamin K (Phylloquinone) | 55.9 µg | 46.6% DV |
| Vitamin B1 (Thiamin) | 0.049 mg | 4.1% DV |
| Vitamin B2 (Riboflavin) | 0.083 mg | 6.4% DV |
| Vitamin B3 (Niacin) | 0.929 mg | 5.8% DV |
| Vitamin B6 (Pyridoxine) | 0.063 mg | 3.7% DV |
| Total Folate (Vitamin B9) | 36 µg | 9% DV |
| Folate (Dietary Folate Equivalents) | 36 µg | 9% DV |
| Natural Food Folate | 36 µg | 9% DV |
| Choline | 11.3 mg | 2.1% DV |
| Preformed Retinol | 8 µg | 0.9% DV |
| Beta-Carotene | 2777 µg | 77.1% DV |
| Alpha-Carotene | 10 µg | 0.8% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 1301 µg | 13% DV |
| Lycopene | 238 µg | 2.4% DV |
Minerals & Electrolytes in Greek Salad, no dressing (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.9 mg | 5% DV |
| Calcium (Ca) | 57 mg | 4.4% DV |
| Magnesium (Mg) | 13 mg | 3.1% DV |
| Potassium (K) | 228 mg | 4.9% DV |
| Zinc (Zn) | 0.4 mg | 3.6% DV |
| Selenium (Se) | 3.2 µg | 5.8% DV |
| Phosphorus (P) | 45 mg | 3.6% DV |
| Copper (Cu) | 0.074 mg | 8.2% DV |
| Sodium (Na) | 246 mg | 10.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.04 g | 8% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.023 g | 4.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.074 g | 4.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.127 g | 0.9% DV |
| Monounsaturated Fat (MUFA) | 0.975 g | 3.2% DV |
| Polyunsaturated Fat (PUFA) | 0.262 g | 1.3% DV |
| Saturated Fat (SFA) | 0.859 g | 4.3% DV |
| Dietary Cholesterol | 6 mg | 2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Greek Salad, no dressing contains 48 calories (kcal), 2.75g of protein, 4.35g of carbohydrates (1.5g fiber, 1.43g total sugars), and 2.26g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Greek Salad, no dressing has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -2.85 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Greek Salad, no dressing: Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Greek Salad, no dressing by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.