With fresh veggies, olives and a sprinkling of feta cheese, Greek salads are full of low-calorie ingredients. Omit the dressing, and your salad becomes extremely light fare. If you're watching calories but still want some zest and moisture, try dipping your fork into the dressing before spearing your vegetables. This way, you'll add minimal calories without sacrificing taste.
Calorie content varies with ingredients, but a packaged Greek salad at the grocery store may contain a mere 150 calories undressed. A bare salad from a cafe chain is comparable at about 140 calories. Most of the vegetables contain 15 or fewer calories per serving, while feta cheese contains 75 calories per ounce and Kalamata olives may contain 7 or more calories per fruit. Trading the dressing for a drizzle of vinegar or lemon juice and a teaspoon of olive oil will add about 40 to 45 calories.
- MyFitnessPal: Calories in Safeway Signature Cafe Greek Salad, No Dressing
- USDA National Nutrient Database: Oil, Olive, Salad or Cooking
- Panera Bread: Nutrition Calculator: Greek Salad
- USDA National Nutrient Database: Cheese, Feta
- MyFoodAdvisor: Olives, Ripe, Kalamata, Pitted
- Krinos: Nutrition Facts, Kalamata Olives
- USDA National Nutrient Database: Vinegar, Red Wine