Greek salad serving size, cups to grams
Here a serving of greek salad is counted as 1 cup, which USDA weighs at 3.7 oz (105 g), with 50 calories and 2.9 g protein. 100 g (3.5 oz) is about 1 cup.
Serving sizes of greek salad
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 3.7 oz (105 g) | 50 calories | 2.9 g | 4.6 g | 2.4 g |
| 1 oz | 1 oz (28 g) | 14 calories | 0.78 g | 1.2 g | 0.64 g |
| 100 g | 3.5 oz (100 g) | 48 calories | 2.8 g | 4.3 g | 2.3 g |
Cups to grams
USDA weighs 1 cup of greek salad at 105 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 3.7 oz (105 g) | 50 calories |
| 3/4 cup | 2.8 oz (79 g) | 38 calories |
| 2/3 cup | 2.5 oz (70 g) | 34 calories |
| 1/2 cup | 1.9 oz (52 g) | 25 calories |
| 1/3 cup | 1.2 oz (35 g) | 17 calories |
| 1/4 cup | 0.9 oz (26 g) | 13 calories |
| 1 tbsp | 6.6 g | 3 calories |
| 1 tsp | 2.2 g | 1 calorie |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 14 calories |
| 100 g (3.5 oz) | 1 cup | 48 calories |
| 1 lb (454 g) | 4 1/3 cups | 218 calories |
What 3.5 oz (100 g) of greek salad looks like
3.5 oz (100 g) of greek salad is 3.5 oz, or about 1 cup. It has 48 calories, 2.8 g protein, 4.3 g carbs and 2.3 g fat.
How much greek salad for 30 g of protein
There is 2.8 g of protein in 3.5 oz (100 g) of greek salad, so 30 g of protein would take 38.5 oz (1091 g), about 10 1/3 cups, with 524 calories. It is not a practical way to reach a protein target.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Greek salad (no dressing): Greek Salad, no dressing, FDC ID 2709830 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.