Nutritional Facts of Greek Salad, Healthy Veg Greek Salad, Calories in Greek Salad, Healthy Veg Greek Salad

by Tarla Dalal
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How many calories does one serving of Greek Salad, Healthy Veg Greek Salad have?

One serving of Greek Salad, Healthy Veg Greek Salad gives 116 calories. Out of which carbohydrates comprise 35 calories, proteins account for 21 calories and remaining calories come from fat which is 60 calories.  One serving of Greek Salad, Healthy Veg Greek Salad provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Greek Salad, Healthy Veg Greek Salad recipe. Greek salad recipe | healthy veg greek salad Indian style | easy traditional greek salad | best greek salad | with 15 amazing images.


Greek salad recipe | healthy veg greek salad Indian style | easy traditional greek salad | best greek salad is a popular choice, all over the world. Learn how to make easy traditional greek salad.

To make greek salad, first make a dressing of virgin olive oil, oregano, lemon juice, salt and pepper powder to taste. Then combine romaine lettuce, feta cheese, green cucumber cubes, onions, cherry tomato halves and black olives in a deep bowl. Add the dressing and mix well. Serve immediately.

Easy traditional greek salad made with romaine lettuce, cheese and veggies dressed in a lemony and herby olive oil dressing, this salad is a multi-textural treat with myriad flavours packed into a bowlful.

The use of feta cheese in best greek salad gives the salad a unique texture and taste, and the veggies are also chosen such that the salad has a good balance of juiciness and crunch.

With plenty of veggies, this healthy veg greek salad is a true nourishing treat for the eyes as well as for the body. You are sure to gain in many antioxidants from this salad. These antioxidants help our body get rid of harmful free radicals which otherwise can be a ladder to various health diseases. Further the antioxidants also safeguard our cell health and boost our immunity.

The dressing of the greek salad is also has a plethora of wisely chosen healthy ingredients. The olive is rich in MUFA (for healthy heart), while the lemon juice lends vitamin C (for healthy skin) and the oregano helps to enhance the flavour of the dressing, thus making this healthy bowl more palatable for obesity, healthy heart and diabetes.

Tips for greek salad.

1. As a replacement to feta cheese, you can use soft paneer cubes.

2. If you wish you can also add chopped colourful bell peppers to this salad.

3. Serve the salad immediately upon tossing before the veggies lose their crispness.

Is Greek Salad, Healthy Veg Greek Salad healthy? 

Yes, this is good and healthy. 

Let's understand the Ingredients of Greek Salad, Healthy Veg Greek Salad.

What's good in Greek Salad, Healthy Veg Greek Salad.

Lettuce :  Lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce  abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce

Feta Cheese : Salads, pizzas, and toast all get a Mediterranean feel when Feta is crumbled and added to it instead of the usual Mozzarella, Cheddar or Processed American. Unlike the other cheeses which have overlapping taste, Feta, opens your palate to a delicious creamy, tangy texture that you just can't get enough of. Paired best with fruits and veggies, this cheese releases and cuts through flavour in just the right way. 

Cucumber (Kakdi) : With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly. Low sodium and fair amounts of potassium will help to control blood pressure.  Cucumber forms a healthy snack as it's alkaline and a great acidity snack reliever. So you can have it as a snack at work. Better to have it peeled to remove the effects of pesticides. See detailed benefits of cucumber

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Cherry Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil

Dried Oregano: Oregano is a herb which is used extensively in Italian and Mediterranean food. Although fresh oregano has an appealing taste, it also works very well when dried. Oregano is usually thought of as a culinary herb, but it has been used medicinally for thousands of years. Try a tea made with oregano for indigestion, bloating, flatulence, coughs, urinary problems, bronchial problems, headaches, swollen glands, and to promote menstruation. It has also been used in the past to relieve fevers, diarrhoea, vomiting and jaundice. Externally, oregano leaves can be pounded into a paste and used to relieve painful conditions like rheumatism, swelling, itching, aching muscles and sores.  For tired joints and muscles, put a handful of oregano leaves in a coffee filter, mesh bag, or cheesecloth bag and run steaming bath water over it. Allow it to steep in the tub with you as you relax in the warm, fragrant water.

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient. 

Can diabetics, heart patients and over weight individuals have Greek Salad, Healthy Veg Greek Salad?

Yes, this recipe is good for diabetics, heart and weight loss. Lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce  abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for.

Can healthy individuals have Greek Salad, Healthy Veg Greek Salad?

Yes, this is good and healthy salad. 

Greek Salad, Healthy Veg Greek Salad is good for

1. Weight Loss

2. Diabetics Salads

3. Healthy Heart Salads

4. Healthy Recipes Lifestyle

5. Lower blood pressure salads 

6. Pregnany Salads

7. Low cholesterol salads

8.  Kids high fibre food

Greek Salad, Healthy Veg Greek Salad is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 116 calories that come from Greek Salad, Healthy Veg Greek Salad?

Walking (6 kmph) =                           35  mins
Running (11 kmph) =                            12  mins
Cycling (30 kmph) =                           15  mins
Swimming (2 kmph) =                            20  mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy116 cal6%
Protein2.2 g4%
Carbohydrates5.7 g2%
Fiber2.1 g8%
Fat5 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A469.4 mcg10%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C13.6 mg34%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)28.8 mcg14%
MINERALS
Calcium26.5 mg4%
Iron0.5 mg2%
Magnesium12.4 mg4%
Phosphorus24.5 mg4%
Sodium7 mg0%
Potassium109.5 mg2%
Zinc0.2 mg2%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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