Per 100g, greek salad delivers 90 calories. Carb- or fat-dominant macros; not a strong protein source. A typical restaurant portion is 200-400g, so calorie totals scale fast.
Calories scale with portion. Here's how a typical greek salad serving translates in your tracker:
Balanced — greek salad sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How greek salad stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at greek salad and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreGreek Salad has approximately 90 calories per 100g. A typical serving — 3 oz (85g) — comes in at 77 calories.
3g of protein per 100g. That puts greek salad at roughly 3.3g of protein per 100 calories — a useful lens when comparing to other prepared foods sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Greek Salad is naturally low-calorie at 90 kcal per 100g, so it's easy to fit into a deficit.