"Greek" salad is no more difficult to prepare than the usual appetizer of cucumbers and tomatoes, seasoned with butter or mayonnaise. Unless there are a couple of ingredients that are not always available in the refrigerator.

It is especially pleasant that this dish is not only tasty, but also has a low energy value, and therefore it can be eaten by those who want to lose weight. If, of course, it comes about classic recipe... Let's find out how the calorie content of Greek salad changes depending on the varying ingredients.

Recipe options

Tomatoes, bell peppers, fresh cucumbers, onions, olives, lemon juice, feta cheese and olive oil- these are the ingredients of the classic "Greek" salad. The calorie content per 100 grams of such a dish averages 90-140 kcal.

But there are many variations of the recipe, so energy value can change both up and down. For example, it is permissible to add Chinese cabbage, avocado, feta cheese, chicken, pine nuts and even pasta to a salad. And this appetizer is sometimes served in pita bread. And if the calorie content of Greek salad prepared in the standard way is low, then after adding pasta it will already be 251 kcal per 100 grams of dish.

We calculate the energy value

Given the variety of recipes, it is convenient to know the calorie content of individual ingredients in order to calculate the energy value of your particular salad. For example, let's take a recipe like this.

Ingredients: 1 tomato, 1 cucumber, 1/3 bell pepper, half a purple onion, 80 grams of feta, 5-7 olives, 50 milliliters of olive oil, a pinch of dry oregano, salt.

• 1 cucumber weighs about 131 grams - 18 kcal;
• 1 tomato - about 140 grams, that is, 28 kcal;
• a third of peeled bell pepper is about 67 grams and 17 kcal;
• 80 grams of feta - 211 kcal;
• 7 olives - 19 grams and 22 kcal;
• half an onion - 56 grams and 23 kcal;
• olive oil - 449 kcal.

Let's summarize: 768 kilocalories per 543 grams. It turns out that the calorie content of Greek salad with olive oil is about 140 kcal per 100 grams.

By the way, bell peppers and olives are optional ingredients. They are not included in the classic recipe.

About gas stations

The above is a very rough estimate, as 50 milliliters of oil is about 2.5 tablespoons. Perhaps you take less, and this will reduce the energy value of the dish.

Dressing has a significant effect on calorie content. 100 milliliters of lemon juice, for example, contains only 33 calories. At the same time, only 15 grams fit in a tablespoon.

If you prepare a salad using the same ingredients as mentioned above, but instead of butter, take lemon juice, then the calorie content of Greek salad will more than halve - up to 62 kcal per one-hundred-gram portion.

About the variety of components

Feta cheese is preferred for this salad. But the dish can be easily prepared using feta cheese, since both cheeses are made from sheep's milk. True, feta cheese has a denser consistency. But the energy value of both cheeses is about the same, so the calorie content of the Greek salad with feta cheese corresponds to the parameters of the feta dish.

In general, for this salad, dressing is more important than a set of vegetables. Rarely, but it happens that sour cream or mayonnaise is added to it, and then it turns out not "Greek" salad, but some other blue. Still, the best choice is olive oil or lemon juice. Another thing is that the dressing can and even very desirable be supplemented with spices.

For example, chop one garlic clove, add 3-4 finely chopped basil leaves, two tablespoons of red balsamic vinegar, one teaspoon soy sauce and one and a half tablespoons of olive oil. Whisk the mixture and add a pinch of sugar, salt and pepper.

Nutritious Greek Salad Recipe

You can enhance the nutritional value of a dish while leaving it fairly low in calories. For example, if you add chicken fillet and pine nuts to the ingredients, then the calorie content of Greek salad in this variation will be 165 kcal per 100 grams. This is not much, but the feeling of fullness will come faster.

Prepare : 700 grams of chicken fillet, 5 pieces of cherry tomatoes, 50 grams of olives, 50 grams of pine nuts, 200 grams of feta, 80 grams of green onions, 65 grams of lettuce, 60 milliliters of olive oil, 2 tablespoons of vinegar, salt, pepper.

From the specified amount of products, you can cook 6-7 servings of the dish.

1. Boil the chicken and chop finely.
2. Cut the feta into cubes.
3. Cut the cherry into two halves.
4. Chop the onion, olives, pick small pieces of lettuce.
5. Combine chicken, pine nuts, feta, green onions, cherry tomatoes and olives in a bowl. Stir.
6. Prepare the dressing: Combine the oil, vinegar, salt and pepper, whisking lightly with a whisk or fork.
7. Season the salad. You can serve.

So we figured out what the calorie content of Greek salad depends on, how it can be reduced or increased. Experiment with ingredients and filling options and you are sure to find yours. perfect recipe... Bon Appetit!

Greek salad has gained great popularity and is prepared in all countries of the world. Many housewives make the dish at home, changing the classic recipe to their liking. The salad is easy and quick to prepare, has an unrivaled taste and is healthy. A large number of vegetables that make up it, saturates it with all the necessary microelements, and natural cheese adds nutritional value.

IT'S IMPORTANT TO KNOW! Fortune teller Baba Nina:"There will always be plenty of money if you put it under the pillow ..." Read more >>

Recipe

Making a salad at home is easy. The main secret taste - in the dressing and cheese.

Ingredients:

• Feta - 200 g.
• Tomatoes - 2 pcs.
• Cucumbers - 1 pc.
• Bulgarian pepper (yellow) - 1 pc.
• Onions (best red) - 1 pc.
• Lemon juice - 1/2 fruit.
• Olives - 80 g.
• Lettuce leaves - for decoration.
• Olive oil - for dressing.
• Greens to taste.
• Salt and black pepper (ground) to taste.

Preparation:

1. 1. Wash cucumber, tomatoes, pepper, lemon and lettuce.
2. 2. Tear lettuce leaves with your hands, as they will give an unpleasant aftertaste in contact with a knife.
3. 3. Cut vegetables into large cubes.
4. 4. Divide the onion in half rings and mash slightly so that it gives juice.
5. 5. Cut the cheese into large squares, about 1 by 1 cm.
6. 6. Olives or olives put in whole or in halves, if they are large.
7. 7. Add spices to taste.
8. 8. Season with olive oil and lemon juice.

If the salad is not mixed, and the vegetables are carefully laid out, then the appearance of the dish will be more attractive.

Calorie content and composition

The vegetable component of the dish is a source of dietary fiber and fiber, which improve the functioning of the digestive system. Green lettuce leaves contain folic acid necessary for the proper functioning of the nervous system.

The energy value of Greek salad is approximately 132 kcal per 100 g, depending on the added cheese and olive oil in the form of dressing.

Calorie table per 100 grams of product:

BJU per 100 grams of salad:

Benefits for losing weight

Greek salad - the best dish for everyone who is on a diet. An ideal blend of vegetables provides the body with sufficient amounts of essential micronutrients. It also contains nutritious protein with minimal fast carbohydrate content. Fiber helps to remove toxins and toxins from the body.

Healthy fats contained in olive oil and cheese have a beneficial effect on the health of nails, hair and skin, and restore hormones. One serving of Greek salad contains only 106 calories, which will prevent the body from gaining extra pounds.

When losing weight, it is recommended to eat healthy dish for lunch or dinner. You can add a cracker or a small slice of toasted whole grain bread as an addition. In order not to harm the figure, you should not add a large amount of cheese to the salad, you should not additionally add salt to it, since it has enough salt, and an excess of it will lead to fluid retention in the body and a set excess weight.

And a little about secrets ...

The story of one of our readers Alina R .:

My weight was especially depressing for me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with an increase of 165. I thought my stomach would come off after giving birth, but no, on the contrary, I began to gain weight. How to deal with rebuilding hormonal background and obesity? But nothing disfigures or makes a person younger than his figure. In my 20s, I first learned that overweight girls are called "WOMAN" and that "they don't sew that size." Then, at 29, divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Recognized - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? Slightly more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find all this time? And it's still very expensive. Especially now. Therefore, I chose a different way for myself ...

Good day to you, my wonderful readers! How often do you eat the ultimate Greek salad? In our family, this is one of the favorite dishes, and I can safely call it dietary, because I managed to "lighten" the recipe for calories without changing its taste. How? You will learn more about this later.

The calorie content of the famous Greek salad in its classic version is about 140 calories per 100 grams of the dish. On the one hand, this amount of calories is already small. But who eats 100 grams of Greek salad? That's the same!

So it's better to work with its calorie content, especially for those who want to. What ways can you use to reduce calorie content without spoiling the taste of your favorite dish?

Classic Greek salad and its calorie content

So why are we going to make a start?

Of course, from the classic recipe:

• soft cheese (feta cheese, feta, in extreme cases - Adyghe cheese) - 100 grams;
• 2-3 tomatoes - 150 grams;
• sweet pepper - 1-2 pieces - 150 grams;
• cucumbers 1-2 pieces - 150 grams;
• greens - lettuce, parsley, basil;
• red onions - 1 piece - 70 grams;
• pitted olives - 100 grams;
• olive oil - 2-3 tablespoons;
• half-lemon;
• garlic, black pepper, salt.

We cut the onion in half rings, the rest of the vegetables and cheese - in rather large cubes. Add chopped greens, olives, chopped garlic, salt and black pepper. Season the salad with oil and lemon juice.

The calorie content of a classic Greek salad is just 140 kcal.

Reducing Calories Through Refueling

Calorie content often determines the fat content of the dish. Therefore, in order to easily reduce the calorie content, it is necessary to reduce the proportion of oil.

In order for the above amount to have only 1 tablespoon of oil, and this does not affect the taste, try sprinkling oil from a conventional spray bottle (this is one of the ideas of the article "").

Do not forget that the dish contains cucumbers, which, when salted, give juice, so this salad does not need a lot of oil.

To be honest, I eat it without oil at all. I make a dish for the whole family, put an impressive portion on my plate, and only then fill the remaining amount with oil. If I want to, I will calmly eat 2-3 tablespoons of salad dressed with oil after my "oil-free" part. But the main portion is without oil, and believe me, it is good without it!

Reducing calories from cheese

Some cheeses have a caloric value of 380-400 calories per 100 grams, while others (for example, suluguni cheese, which will perfectly fit into a Greek salad) - only 240.

Therefore, use the lowest calorie cheese whenever possible.

And to make the cheese more noticeable in the salad, mix it with chopped garlic in advance (10-15 minutes).

Can be made "lighter" with vegetables

To make our salad less high in calories, it is enough to increase the proportion of vegetables.

I myself always do this - my version of the dish contains about 1.5 times more cucumbers, tomatoes, bell peppers and herbs than in the above classic recipe, and its taste does not suffer from this at all.

As you can see, the number of calories can be easily adjusted. By the way, Greek salad is a balanced dish where the ingredients complement each other wonderfully. Here you can find protein (cheese), fiber (vegetables), vitamins (greens), and unsaturated fats (olive oil). Therefore, by making it less high in calories, we get a real dietary masterpiece. Use this and be a graceful beauty!

P .S. By the way, ginger is quite appropriate in this delicious Greek dish. Moreover, it can only be added to your portion. Read on - and forward to "slimming" culinary experiments!

Mini tips for losing weight

Reducing portions by a third is what will help you slimmer! Briefly and to the point :)

Should I put on supplements or stop? When this question arises, it's definitely time to stop eating. This organism gives you a signal of imminent saturation, otherwise you would have no doubts.

If you tend to overeat in the evenings, take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude towards food. Try it - it works.

No matter how delicious the food is, you will eat it many more times. This is not the last meal of your life! Remind yourself of this when you feel like you can't stop and swallow tightly piece by piece.

The environment affects us - that's a fact! Avoid conversations like “I was losing weight here, and I couldn't”, “but we will still remain fat”, “ good man there should be a lot. " Well, let there be "a lot" of them - but what have you got to do with it?

Until 10 years ago, Greek salad was something of a delicacy, but now everything has changed. This dish is on the menu of almost any cafe or restaurant, however, it can be used]]>

Calorie content of the dish

Typically, Greek salad contains the following foods:

• bell pepper;
• cucumbers;
• tomatoes;
• feta cheese;
• olives;
• greens, lettuce;
• onion.

The dish is usually seasoned with olive oil and lemon juice, salt and black pepper are also added. You can't talk about specific proportions, since everyone likes it differently. Tomato and cucumbers should be about 500 grams each, and bell pepper 300-350 grams, as for cheese, 200 grams will be enough.

To determine how nutritious this salad is, you need to find out about the calorie content of each product from its composition. For 100 grams of lettuce, there is such a calorie content:

• tomatoes - 24 kcal;
• onions - 41 kcal;
• Bulgarian pepper - 26 kcal;
• feta cheese (the highest-calorie product in the composition) - 260 kcal.

The olive oil used for dressing has a high calorie content - about 884 kcal per 100 grams of salad. But the salad contains no more than 4-5 tablespoons, which means about 25 kcal.

It's time to summarize: after eating 100 grams of Greek dish, you will consume about 131 calories.

The benefits of ingredients

This dish is not only tasty, but also very healthy. It contains a huge amount of vitamins, minerals and other substances necessary for the human body.

• Lettuce Leaves: They are rich in folic acid. Scientists claim that these substances can stimulate the body's production of endorphins - eat salad and become happier!
• Olive Oil Even a small amount of olive oil provides the body with vitamin E and antioxidants. It is used for prevention diabetes mellitus, obesity. If you have gastritis, ulcers, or any other gastrointestinal disease, you need this oil.
• Olives Improve liver function and have a positive effect on skin condition.
• Feta cheese is sometimes replaced with feta cheese. These cheeses contain many beneficial microorganisms that protect the immune system. For example, feta cheese contains bacteria that fight listeria, a microorganism that can cause stomach upset.
• Vegetables The benefits of tomato, cucumber, pepper have already been said. Vegetables are rich in vitamins, at the same time they are perfectly absorbed and are great for dietary nutrition.

Overall, Greek salad is good for everyone. It does not cause allergic reactions, unless you are allergic to one of the ingredients. Even children can eat the dish.

Is this dish suitable for a diet?

There are even separate diets in which this dish should be consumed without fail. One of these is protein diet Ducan. The purpose of this diet is to reduce weight and improve the condition of the body by saturating it with foods high in protein.

Each ingredient in the salad has a positive effect on metabolism. Cucumbers and tomatoes are easily absorbed by the body and enrich it with antioxidants. Sticking to Ducan's diet will make you feel at ease.

How to reduce the calorie content of salad

No matter how much we talk about the low calorie content of this dish, it never hurts to make it less high in calories, thus more useful for the figure. So, read and memorize.

One of the popular dishes on everyday life as well festive table considered a Greek salad. This is due to the fact that it is very useful and even dietary, since it contains a small amount of calories.

Useful properties of Greek salad

This unique dish belongs to the Mediterranean cuisine. It is distinguished by its simplicity of preparation, amazing taste and health benefits, since its ingredients contain many minerals, vitamins and other important biologically active components.

The low calorie content of Greek salad is based on its vegetable composition, which includes cucumbers, lettuce, bell peppers and tomatoes. All vegetables are a valuable source of fiber and dietary fiber, which are essential for normal digestion. Any of the types of lettuce used in the recipe contain folic acid, which is necessary for the synthesis of endorphins (hormones of happiness).

The Greek salad is dressed with healthy olive oil, which accounts for most of the calorie content of the dish. This ingredient is a valuable source of vitamin E as well as many antioxidants. Olive oil is used to prevent many ailments:

• diabetes,
• cardiovascular diseases,
• obesity,
• disruption of the gastrointestinal tract,
• sores, cuts, etc.

The olives included in the dish have a beneficial effect on the functioning of the liver, cleansing it and normalizing its functioning.

An integral component of Greek salad is Feta cheese, which is made according to old recipe from sheep or goat milk... It contains beneficial microorganisms, in particular bacteria, that can cope with dangerous pathogens that disturb digestion.

Another important salad ingredient is basil, which has positive influence on the nervous system... This natural antiseptic also helps to strengthen memory, relax muscles, and relieve tension after heavy exertion.

As for the calorie content of Greek salad, it depends on the ingredients used and the amount of olive oil. Therefore, each prepared salad must be considered separately.

Calorie content of Greek salad

Taking into account all the traditional ingredients, the calorie content of Greek salad is about 160 kilocalories per 100 grams. With a minimum amount of olive oil, its energy value is almost halved.

As you know, many housewives replace feta cheese with feta cheese (made from cow's milk) or another type of cheese, so the calorie content of such a dish changes accordingly. If one hundred grams of feta cheese contains 290 kilocalories, then feta cheese contains a little less - 260. Therefore, for those who adhere to a diet, it will even be better to use feta cheese.

Greek salad recipe

Required Ingredients:

• 80 g pitted olives,
• 200 g feta cheese,
• olive oil to taste
• 2 medium tomatoes,
• 1 red onion
• ½ lemon (juice),
• lettuce leaves,
• 1 yellow bell pepper,
• 1 medium-sized cucumber
• salt,
• fresh parsley,
• ground black pepper.

Cooking process:

1. First you need to prepare all the products. The cucumber, tomatoes and yellow bell peppers are thoroughly washed. The seeds are removed from the pepper. All vegetables are cut coarsely. Peeled red onions are usually cut into thin half rings.
2. Thoroughly washed lettuce leaves must be torn apart by hand in large pieces. Feta cheese is recommended to be cut into small cubes. Traditionally, they do not exceed 1x1 cm.
3. All ingredients are mixed, salt, ground pepper are added, and then halves of olives and fresh parsley leaves are added.
4. At the very end, add olive oil and pour over the salad with juice squeezed from half a lemon. Now you can stir the dish slightly.

Some skilled housewives do not bother stirring, but prepare Greek salad in parts, laying out the ingredients one by one. Such a dish on the festive table looks very impressive and will not leave indifferent any guest.

The calorie content of Greek salad is very low, so it is present in many popular diets, and is also widely used in health food.

It should be noted that it is Feta cheese that gives the salad a spice. By appearance it resembles fresh pressed cottage cheese, however taste qualities have their own "zest". Real Greek cheese has a salty taste with a delicate lactic acidity, which gives it a special expressiveness. If the Greek salad is prepared for a diet, then Feta cheese is best used in a minimal amount or replaced with a less fatty cheese.