Greek salad has 123.8 calories per serving (1 Small Cup) — that's 123.9 calories per 100g. It provides 3.7g protein, 5.2g carbs, and 9.8g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.1g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Greek salad in the Hint app — India's comprehensive recipe and nutrition tracking platform.
1 serving = 99.9g
Cooking time: 30 minutes
Serves: 6 persons
Likely to produce a slower, steadier rise in blood glucose for most people.
| Nutrient | Greek salad | Avocado tamatar salad | Avocado Thakkali Salad | Avocado tomato salad |
|---|---|---|---|---|
| Calories | 123.8 kcal | 89.3 kcal | 89.3 kcal | 89.3 kcal |
| Carbs | 5.2 g | 2.5 g | 2.5 g | 2.5 g |
| Protein | 3.7 g | 1.9 g | 1.9 g | 1.9 g |
| Fat | 9.8 g | 8 g | 8 g | 8 g |
| Fiber | 2.1 g | 3.9 g | 3.9 g | 3.9 g |
| Sugar | 2 g | 1.4 g | 1.4 g | 1.4 g |
| Sodium | 407.3 mg | 9 mg | 9 mg | 9 mg |
| Cholesterol | 14.8 mg | 0 mg | 0 mg | 0 mg |
At just 123.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.1g fiber further slows glucose absorption.
Low protein content (3.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Low cholesterol (14.8mg) and low saturated fat (3.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
Low GI (50) with 2.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
No goitrogenic ingredients — generally safe for thyroid conditions.
1 Small Cup (~99.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
1 Small Cup (~99.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
1 Small Cup (~99.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
1 Small Cup (~99.9g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Greek salad stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (247.5-371.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
One serving of Greek salad contains 123.8 kcal (3.7g protein, 5.2g carbs, 9.8g fat). That's 123.9 kcal per 100g. You can track exact portions in the Hint app.
At just 123.8 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.1g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Greek salad has 3.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Greek salad is light enough for dinner at 123.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Greek salad is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (50) with 2.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
