Mediterranean salad with feta and walnuts
A Mediterranean salad with feta and walnuts is a fresh, vibrant dish typically featuring crisp vegetables like cucumbers, tomatoes, and red onions, tossed with briny feta cheese and crunchy walnuts. It's often dressed with olive oil and lemon, embodying the classic flavors of Greece and the broader Mediterranean region.
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🍽️ Nutrition at a glance
This salad is generally balanced, offering healthy fats from walnuts and olive oil, protein from feta, and fiber from the vegetables, making it a nutrient-dense meal. A typical serving contains roughly 300-400 calories, depending on portion sizes and dressing.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 12 g |
| Carbs | 18 g |
| Fat | 28 g |
| Fiber | 6 g |
| Sugar | 6 g |
| Sodium | 580 mg |
| Potassium | 450 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 25 mg |
| Vitamin K | 85 mcg |
| Folate | 70 mcg |
| Calcium | 220 mg |
| Iron | 2.5 mg |
| Magnesium | 55 mg |
Per 1.5 cups (300 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it reflects the Mediterranean diet's emphasis on heart-healthy fats and fresh produce, while nutritionally, the walnuts provide a unique source of plant-based omega-3 fatty acids that complement the dairy protein from the feta.
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AI estimate may be inaccurate · Terms