Greek Salad vs Garden Salad: Calories and Nutrition Compared (2026)

Greek salad contains 2.8 g of protein, while garden salad has 1.2 g. Greek salad has 48 calories, compared to garden salad's 20 calories.

Greek salad and garden salad are popular choices for those seeking healthy meal options. This comparison examines their nutritional profiles to help you make informed dietary choices.

What Is the Difference Between Greek Salad and Garden Salad?

Greek salad is a traditional dish made with tomatoes, cucumbers, olives, feta cheese, and olive oil. It is known for its fresh ingredients and Mediterranean flavors. Garden salad typically consists of a mix of leafy greens, vegetables, and sometimes dressings. It is a versatile dish that can include various ingredients based on personal preference.

Greek Salad vs Garden Salad: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of Greek salad and garden salad per 100 g.

Nutrient (per 100 g)	Greek salad	Garden salad
Calories	48 kcal	20 kcal
Protein	2.8 g	1.2 g
Carbs	4.3 g	3.8 g
Sugar	1.4 g	2 g
Fat	2.3 g	0.2 g
Fiber	1.5 g	1.5 g
Sodium	246 mg	18 mg

Which Is Better, Greek Salad or Garden Salad?

For weight loss: Garden salad is lower in calories, with 20 calories compared to Greek salad's 48 calories.

For muscle and protein: Greek salad has more protein at 2.8 g, while garden salad contains only 1.2 g.

For low-carb or low-sugar: Greek salad has 4.3 g of carbs and 1.4 g of sugar, while garden salad has 3.8 g of carbs and 2 g of sugar.

How to Track Greek salad and Garden salad Accurately

Portion sizes and macro content can be easy to misjudge, leading to inaccurate dietary assessments. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. This comparison is based on verified nutritional data per 100 g. Values are per 100 g: Greek salad from USDA FoodData Central, Garden salad from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which salad has more protein?

Greek salad has 2.8 g of protein, while garden salad has 1.2 g.

Which salad has fewer calories?

Garden salad has 20 calories, whereas Greek salad has 48 calories.

What is the carbohydrate content in Greek salad?

Greek salad contains 4.3 g of carbohydrates per 100 g.

What is the sugar content in garden salad?

Garden salad has 2 g of sugar per 100 g.

How much fat is in Greek salad?

Greek salad contains 2.3 g of fat per 100 g.

What is the sodium level in garden salad?

Garden salad has 18 mg of sodium per 100 g.

Key Takeaways

• Greek salad: 48 calories, 2.8 g protein, 4.3 g carbs, 1.4 g sugar, 2.3 g fat, 246 mg sodium.
• Garden salad: 20 calories, 1.2 g protein, 3.8 g carbs, 2 g sugar, 0.2 g fat, 18 mg sodium.
• Both salads have 1.5 g of fiber.
• Greek salad has higher sodium at 246 mg compared to garden salad's 18 mg.
• Greek salad has more sugar than garden salad.
• Garden salad is lower in calories and fat.