Greek salad (Horiatiki) has 95 kcal per 100 g. Feta and olive oil drive the calorie density. A traditional bowl from Northern Greece uses chunky tomatoes, cucumber, onion, peppers, and a slab of feta on top. Olive oil adds 80+ kcal per tablespoon. Weigh the cheese and oil separately.
How should I track Greek salad (Horiatiki)?
Prepared foods like Greek salad (Horiatiki) can be tricky to track because the actual serving you get often differs from the label. Restaurant and deli portions are typically 30–50% larger than the stated serving size. A meta-analysis of dietary reporting (Wehling & Lusher, Am J Clin Nutr 2021) found that people underreport calorie intake by 25–30% on average — and prepared meals are a major contributor. The safest approach: weigh your actual portion as served. Also note that homemade and store-bought versions of the same dish can differ significantly in calories due to cooking methods and ingredients used.