101 %
Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.
How many calories are in Greek salad?
393kcal
in a 300 g serving
131 kcal per 100 g.
Source: UK CoFID 2021, record 15-871. Checked 5 October 2026.
37.8 gFat
8.1 gProtein
2.7 gFibre
101 %Daily vitamin C
What’s in a 300 g serving
More than half of a serving is water. The rest is 37.8 g fat and 8.1 g protein.
- 37.8 gFat
- 8.1 gProtein
- 5.7 gCarbohydrate
- 2.7 gFibre
- 240 gWater
- 5.7 gMinerals and the rest
Below average for dishes
Greek salad is 131 kcal per 100 g. The 603 dishes in this database average 180.
Greek salad131
Dishes average180
Low in sugar
1.8 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per serving5.4 g
Salt, per serving1.6 g
Vitamins and minerals in Greek salad
Two of the 21 recorded reach the “high in” level. Vitamin C leads.
Show all 21 with amounts
Chloride1149 mg, 144 %
Vitamin C81 mg, 101 %
Folate0.057 mg, 29 %
Vitamin B120.0006 mg, 24 %
Phosphorus165 mg, 24 %
Calcium186 mg, 23 %
Vitamin A0.183 mg, 23 %
Vitamin E2.7 mg, 23 %
Potassium432 mg, 22 %
Vitamin B60.24 mg, 17 %
Niacin (vitamin B3)2.7 mg, 17 %
Copper0.12 mg, 12 %
Pantothenic acid (vitamin B5)0.69 mg, 12 %
Manganese0.21 mg, 11 %
Riboflavin (vitamin B2)0.12 mg, 8.6 %
Thiamin (vitamin B1)0.09 mg, 8.2 %
Magnesium30 mg, 8 %
Iron0.96 mg, 6.9 %
Vitamin D0.0003 mg, 6 %
Zinc0.6 mg, 6 %
Selenium0.003 mg, 5.5 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What Greek salad doesn’t give you. And where to find it.
Only 1.8 % of the selenium reference intake, 2 % of the vitamin D reference intake and 2 % of the zinc reference intake per 100 g.
Selenium
1.8%in Greek salad, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Vitamin D
2%in Greek salad, per 100 g
Find it inBloater, grilled500 % per 100 g
Zinc
2%in Greek salad, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Greek salad against other dishes
Greek salad comes second for vitamin C here, just behind pie (fruit, wholemeal, pastry top and bottom, blackcurrant).
72mg
27mg
4mg
3mg
1mg
1mg
All values per 100 g, from the same dataset. Differences are against Greek salad.
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Questions about Greek salad
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of Greek salad?
A typical portion (300 g, one serving) gives 393 kcal. Per 100 g the figure is 131 kcal.
Is Greek salad high in chloride?
Yes. Salad, Greek has 383 mg chloride per 100 g, 48 % of the NRV, above the 30 % threshold for a “high in” claim.
Are these figures exact for Greek salad?
No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.
Which vitamins and minerals does Greek salad have most of?
By share of the daily reference intake: chloride (383 mg, 48 %), vitamin C (27 mg, 34 %) and folate (0.019 mg, 9.5 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 15-871, Salad, Greek, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Pasta). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most vitamin C.
