Energy
lower quarter48 kcalthis record per 100 g
- Corpus median
- 86 kcal
- Middle 50%
- 72–104 kcal
Based on 16 records reporting energy.
Vegetablesmoderate variability
Greek Salad, no dressing calories: 50 per 1 cup (105 g)
This exact USDA record reports 50 calories for 1 cup (105 g). That answer belongs to this description and weight; it is not a universal value for every meal that shares the name.
Quick facts
1 cup · 105 g
- Calories
- 50 kcal
- Protein
- 2.9 g
- Carbohydrate
- 4.6 g
- Total fat
- 2.4 g
- Fiber
- 1.6 g
- Sodium
- 258 mg
Portion calculator
Estimate your portion
Choose a source measure or enter the weight you ate.
Estimated for 1 cup · 105 g
50calories
Greek Salad, no dressing
- Protein
- 2.9 g
- Carbs
- 4.6 g
- Fat
- 2.4 g
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
Nutrition facts, household measures, preparation notes and USDA sources
The editorial read
The useful answer has a weight, a composition, and an identity
Portion: the cited record reports about 50 calories for 1 cup at 105 grams. On a fixed-weight basis, the same record contains 48 calories per 100 grams. The first number answers a portion question; the second answers a concentration question.
Composition: that source amount also reports 2.9 g protein, 1.6 g fiber, and 258 mg sodium. Read those values together: a calorie total by itself cannot describe the nutrient profile.
Identity: the largest listed formulation input is lettuce, romaine, green, raw, representing 51.2% of the record’s listed input weight. The record contains 10 source-input rows in all. These are provenance for a standardized calculation, not a recipe for your plate.
The source calls its underlying survey portion “Quantity not specified,” but it separately lists 1 cup at the identical weight. We use the familiar household label here without changing the source calculation.
Record-specific decision brief
What the numbers say—and what choice still belongs to you
This analysis belongs to USDA FDC 2709830: “Greek Salad, no dressing.” It separates gram-weight arithmetic, corpus context, label signals, and record selection so one number does not have to answer four different questions.
01 · Portion arithmetic
Three weights, one fixed composition
For FDC 2709830, each row multiplies the published per-100-gram values by its stated weight. “75% of the reference weight” through “125% of the reference weight” are weight scenarios: named measures come from USDA, while percentage labels are transparent arithmetic.
| Scenario | Weight | Energy | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| 75% of the reference weightArithmetic scenario from the reference weight | 78.8 g | 38 kcal | 2.2 g | 1.2 g | 194 mg |
| 1 cupUSDA-listed household measure | 105 g | 50 kcal | 2.9 g | 1.6 g | 258 mg |
| 125% of the reference weightArithmetic scenario from the reference weight | 131.3 g | 63 kcal | 3.6 g | 2 g | 323 mg |
02 · Fixed-weight context
Where 100 grams sits inside Vegetable dishes
The comparison set contains 16 exact records in the Vegetable dishes USDA category. Here, “lower quarter” describes FDC 2709830’s energy position in that corpus—not nutritional quality, desirability, or a health rating.
Protein
middle half2.8 gthis record per 100 g
- Corpus median
- 3.3 g
- Middle 50%
- 1.9–4.7 g
Based on 16 records reporting protein.
Dietary fiber
middle half1.5 gthis record per 100 g
- Corpus median
- 1.2 g
- Middle 50%
- 1.1–1.8 g
Based on 16 records reporting dietary fiber.
Sodium
middle half246 mgthis record per 100 g
- Corpus median
- 214 mg
- Middle 50%
- 177–301 mg
Based on 16 records reporting sodium.
03 · FDA label lens
The strongest strength-side and tradeoff-side signals
At FDC 2709830’s 105 g reference weight, the largest strength-side percentage among the nutrients evaluated here is Vitamin A; the larger tradeoff-side percentage is Sodium. Percentages use FDA label Daily Values, whose general “high” guide begins at 20% Daily Value. This is not an overall score or a personalized target.
Strength-side signals
Vitamin A252 µg
≈ 28% DV. This crosses the FDA’s 20% ‘high’ guide.
Vitamin C6 mg
≈ 6% DV. This does not cross the FDA’s 20% ‘high’ guide.
Tradeoff-side signals
Sodium258 mg
≈ 11% DV. This does not cross the FDA’s 20% ‘high’ guide.
Saturated fat0.9 g
≈ 5% DV. This does not cross the FDA’s 20% ‘high’ guide.
04 · Highest-impact checks
The three levers most worth resolving first
For “Greek Salad, no dressing,” the first-pass checks follow the evidence actually published: its named weights, the FDC 2709832 alternative, and its source-formulation identity.
- 01
Portion sensitivity around 105 g
A 25% weight move in either direction spans 78.8–131.3 g. When composition is held constant, those endpoints calculate to 38 kcal and 63 kcal.
- 02
Record choice: compare with FDC 2709832
At an equal 100 g, this record has 8.6 g less protein than “Cobb salad, no dressing.” That is a record-level contrast; it does not identify which ingredient caused the difference.
- 03
Formulation anchor: Lettuce, romaine, green, raw
The source formulation has 10 input rows; Lettuce, romaine, green, raw supplies 51.2% of listed input weight. Those are standardized formulation inputs, not final plated percentages.
05 · Exact-record choice
Select by literal evidence, not the shortest name
Keep this record when “no dressing” fits. Inspect FDC 2709832 when “no dressing” is the more literal description of the food and preparation.
Keep this profile when these fields fit
Greek Salad, no dressing
- Exact source wording
- “Greek Salad, no dressing”
- Source identity
- USDA FDC 2709830 · FNDDS 75146000
- Named qualifiers
- no dressing
- Source inputs unique in this pair
- Cheese, feta, whole milk, crumbled · Onions, raw · Cucumber, with peel, raw
Inspect this alternative when its fields fit better
Cobb salad, no dressing
- Exact source wording
- “Cobb salad, no dressing”
- Source identity
- USDA FDC 2709832 · FNDDS 75148010
- Named qualifiers
- no dressing
- Source inputs unique in this pair
- Watercress, raw · Avocados, raw, all commercial varieties · Chicken breast, rotisserie, skin not eaten
Choose the closest description
Which USDA record fits your meal?
Treat the long description as data. The phrases doing the most work here are “no dressing”. Match those details first; then compare the database weight with the amount you mean.
On smaller screens, focus a nutrition table and scroll horizontally to read every column.
| Exact record | Source serving | Calories / 100 g | Protein / 100 g | Fat / 100 g | Fiber / 100 g | Sodium / 100 g |
|---|---|---|---|---|---|---|
| This recordGreek Salad, no dressing | 105 g50 kcal | 48 kcal | 2.8 g | 2.3 g | 1.5 g | 246 mg |
| Spinach salad, no dressing | 74 g62 kcal | 84 kcal | 7 g | 5.1 g | 1.2 g | 220 mg |
| Cobb salad, no dressing | 105 g98 kcal | 93 kcal | 11.3 g | 4.3 g | 1.2 g | 159 mg |
| Vegetarian stew | 185 g61 kcal | 33 kcal | 0.7 g | 2.2 g | 1.1 g | 144 mg |
| Stuffed tomato, with rice, meatless | 99 g76 kcal | 77 kcal | 1.6 g | 2.2 g | 1.1 g | 123 mg |
How to compare FDC 2709830: its source amount is 105 g; every 100-gram column removes portion size from the record-to-record comparison. Neither denominator determines your plate’s weight or recipe.
Household measures
Compare listed portions
For FDC 2709830, the 1 displayed measure scale the same source composition by gram weight; rounding changes presentation, not the underlying ratio.
1 cup
50 kcal
105 g
At a glance
Nutrient signals in the source amount
For FDC 2709830, Vitamin A is the largest displayed non-protein Daily Value signal. Read the set as label context—not a personalized score.
Vitamin A
252 µg≈ 28% Daily ValueSodium
258.3 mg≈ 11% Daily ValueVitamin C
5.8 mg≈ 6% Daily ValueThe percentages above apply to FDC 2709830’s 105 g reference amount. FDA Daily Values are general label references, not individualized energy or medical targets. Read the FDA explanation ↗
Source-serving signals
What stands out in this record
These 1 calculated observation describe FDC 2709830 at 105 g—not a measured or recommended plate.
- The representative USDA portion contains 258 mg sodium, about 11% of the Daily Value used on U.S. labels.
Nutrition facts
Compare the source serving with 100 grams
Values are rounded for readability. The source serving is 105 g.
| Nutrient | Amount | Approx. % Daily Value |
|---|---|---|
| Calories | 50 kcal 48 kcal | Not established Not established |
| Protein | 2.9 g 2.8 g | Not shown Not shown |
| Carbohydrate | 4.6 g 4.4 g | 2% 2% |
| Total fat | 2.4 g 2.3 g | 3% 3% |
| Dietary fiber | 1.6 g 1.5 g | 6% 5% |
| Sugars | 1.5 g 1.4 g | Not established Not established |
| Sodium | 258.3 mg 246 mg | 11% 11% |
| Saturated fat | 0.9 g 0.9 g | 5% 4% |
| Monounsaturated Fat | 1 g 1 g | Not established Not established |
| Polyunsaturated Fat | 0.3 g 0.3 g | Not established Not established |
| Cholesterol | 6.3 mg 6 mg | 2% 2% |
| Potassium | 239.4 mg 228 mg | 5% 5% |
| Calcium | 59.9 mg 57 mg | 5% 4% |
| Iron | 0.9 mg 0.9 mg | 5% 5% |
| Magnesium | 13.7 mg 13 mg | 3% 3% |
| Vitamin C | 5.8 mg 5.5 mg | 6% 6% |
| Vitamin D | 0.1 µg 0.1 µg | 1% 1% |
| Vitamin A | 252 µg 240 µg | 28% 27% |
| Caffeine | 0 mg 0 mg | Not established Not established |
| Alcohol | 0 g 0 g | Not established Not established |
| Water | 93.9 g 89.4 g | Not established Not established |
For FDC 2709830, approximate percentages divide the displayed 105 g amount by FDA label Daily Values; they are not personalized targets. “Not established” means FDA sets no Daily Value for that row. Protein %DV remains unshown because adult-label use depends on regulatory context.
Inside the source record
Source formulation behind this USDA record
USDA links FDC 2709830 to 10 source inputs totaling 1,470.1 g in its standardized formulation. Publishing that exact provenance makes “Greek Salad, no dressing” inspectable beside similarly named records.
How to read this
10 listed components
The largest listed inputs by source weight are Lettuce, romaine, green, raw, Tomatoes, red, ripe, raw, year round average, Olives, ripe, canned (small-extra large). The order and weights below come from the standardized USDA formulation, so they offer context for this exact database entry.
1,470.1 g total listed input weight across the formulation.
| # | USDA input | Listed amount | Input weight | Share of listed input weight |
|---|---|---|---|---|
| 1 | Lettuce, romaine, green, rawUSDA ingredient 100281 · encyclopedia page available | 752 GM | 752 g | 51.2% |
| 2 | Tomatoes, red, ripe, raw, year round averageUSDA ingredient 11529 · encyclopedia page available | 8 | 136 g | 9.3% |
| 3 | Cheese, feta, whole milk, crumbledUSDA ingredient 1019 | 0.5 | 75 g | 5.1% |
| 4 | Onions, rawUSDA ingredient 11282 · encyclopedia page available | 54 GM | 54 g | 3.7% |
| 5 | Cucumber, with peel, rawUSDA ingredient 11205 · encyclopedia page available | 100 GM | 100.5 g | 6.8% |
| 6 | Olives, ripe, canned (small-extra large)USDA ingredient 9193 · encyclopedia page available | 122 GM | 121.6 g | 8.3% |
| 7 | Celery, rawUSDA ingredient 11143 · encyclopedia page available | 90 GM | 90 g | 6.1% |
| 8 | Fish, anchovy, european, canned in oil, drained solidsUSDA ingredient 15002 · encyclopedia page available | 45 GM | 45 g | 3.1% |
| 9 | Onions, spring or scallions (includes tops and bulb), rawUSDA ingredient 11291 · encyclopedia page available | 60 GM | 60 g | 4.1% |
| 10 | Radishes, rawUSDA ingredient 11429 · encyclopedia page available | 36 GM | 36 g | 2.4% |
Exact-record context
What makes this USDA record distinct?
For FDC 2709830, the close-record rule searches the USDA “Vegetable dishes” category for shared description terms or source inputs. Any surviving pair is compared per 100 grams, so unlike source-serving sizes cannot manufacture the nutrient difference.
This record
Greek Salad, no dressing
- USDA category
- Vegetable dishes
- FDC ID
- 2709830
- FNDDS code
- 75146000
Closest inspectable record
Cobb salad, no dressing
- USDA category
- Vegetable dishes
- FDC ID
- 2709832
- FNDDS code
- 75148010
| Nutrient | This record | Comparison record | Difference |
|---|---|---|---|
| Calories | 48 kcal | 93 kcal | −45 kcal |
| Protein | 2.8 g | 11.3 g | −8.6 g |
| Carbohydrate | 4.4 g | 2.7 g | +1.7 g |
| Total fat | 2.3 g | 4.3 g | −2.1 g |
| Dietary fiber | 1.5 g | 1.2 g | +0.3 g |
| Sodium | 246 mg | 159 mg | +87 mg |
Plain-English read
At the fixed 100-gram basis, this record lists 45 less calories, 8.6 g less protein, and 2.1 g less total fat than “Cobb salad, no dressing.”
Only this record lists Cheese, feta, whole milk, crumbled; Onions, raw; Cucumber, with peel, raw; Olives, ripe, canned (small-extra large). Only the comparison record lists Watercress, raw; Avocados, raw, all commercial varieties; Chicken breast, rotisserie, skin not eaten; Pork, cured, bacon, pre-sliced, cooked, pan-fried. Those formulation rows identify different source records; they do not prove which input caused a nutrient difference.
4 of the six displayed differences clear the documented materiality screen. It is a reading aid, not a health rating.
Formulation evidence
The listed formulations differ
The formulation rows differ, but the source data do not isolate which component caused any nutrient difference. Input weights describe the standardized formulation—not final plated proportions.
Shared listed inputs: Lettuce, romaine, green, raw; Tomatoes, red, ripe, raw, year round average.
Listed only in this record: Cheese, feta, whole milk, crumbled; Onions, raw; Cucumber, with peel, raw; Olives, ripe, canned (small-extra large); and 4 more.
Listed only in the comparison: Watercress, raw; Avocados, raw, all commercial varieties; Chicken breast, rotisserie, skin not eaten; Pork, cured, bacon, pre-sliced, cooked, pan-fried; and 1 more.
Portion evidence
The listed portion sets match
This record’s reference amount is 105 g; a familiar listed measure is 1 cup (105 g).
The comparison record’s reference amount is 105 g; a familiar listed measure is 1 cup (105 g).
Use the 100-gram row to compare FDC 2709830 with FDC 2709832 at equal mass; use their 105 g and 105 g source amounts only for portion matching.
Evidence boundary: FDC 2709830 versus FDC 2709832 is a comparison of standardized source records—not a measurement of your meal, an overall food-quality rank, or proof that one input caused a difference.
Review the full vegetable dishes source category → Read the calculation and selection methodology →
Uncertainty, made actionable
What can change this estimate?
This is a standardized USDA survey-food profile, not a measurement of every preparation. Actual nutrition can change with portion size, raw versus cooked weight, cooking method, added fat or sauce.
For “Greek Salad, no dressing,” resolve portion size first, then move through the remaining 3 published levers. Unknowns should remain visible rather than expanding every assumption at once.
- 01
portion size
When composition is held constant, nutrient totals scale directly with grams. A 20% weight correction produces the same 20% correction to the scaled totals.
- 02
raw versus cooked weight
Match the food state before matching the number. Cooking, draining, or added liquid can change grams and concentration even when the food name barely changes.
- 03
cooking method
Match the method named by the source—such as baked, fried, boiled, or grilled—before scaling. Preparation can change both water content and the ingredients retained in the finished food.
- 04
added fat or sauce
Match the named cooking-fat state when possible. Fat used, retained, or left behind is preparation information that a dish name alone cannot recover.
How we estimated this
The arithmetic is simple; the provenance is the point
FDC 2709830 comes from FoodData Central Survey Foods (FNDDS). Its 48 kcal per 100 g becomes 50 kcal at 105 g through nutrient per portion = nutrient per 100 g × portion grams ÷ 100; this page adds no second nutrition estimate.
About the serving label: USDA describes the underlying survey portion as “Quantity not specified.” The separately listed 1 cup has the same gram weight, so the familiar label can be shown without changing the calculation.
Data cycle: 2021–2023, published October 31, 2024
FoodData Central ID: 2709830
FNDDS food code: 75146000
The scaling for FDC 2709830 can be exact while the match to “Greek Salad, no dressing” is wrong. That is why this profile keeps its 105 g weight, 10-row source formulation, and selection uncertainty beside the arithmetic.
Source release October 31, 2024. Review USDA’s data-type documentation ↗ · Read Feast’s full nutrition methodology.