Greek Salad vs. Mediterranean Salad: Differences & Which Is Better

Greek Salad vs. Mediterranean Salad
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Fresh and packed with vitamins and flavors that make you feel like it’s summer, even on the coldest winter days, Greek and Mediterranean salads are amazing additions to any meal. When I’m in a rush, they sometimes even make a whole meal. Even though they share some of the same ingredients, there are several differences between these two salads. So, what are the differences between Greek and Mediterranean salads, and which is better?

The Mediterranean salad contains tomatoes, cucumbers, and parsley. Greek salad is made out of tomatoes, lettuce, cucumbers, olives, an onion, and feta cheese.

To assist you in selecting a salad to go with your meal, I will explain below what makes Greek salad different from Mediterranean salad — from its preparation to its nutritional content. So, follow along!

What Are the Differences Between Greek and Mediterranean Salads?

Both Greek and Mediterranean salads contain cucumbers, tomatoes, and seasoning. Still, they are not the same salad. Several ingredients separate one from the other, which is why these salads have different tastes and nutritional values. 

Preparation and Ingredients

The preparation of Greek and Mediterranean salads is altogether not that different. To prepare Mediterranean salad, chop up tomatoes, cucumber, and parsley and season it with salt and olive oil. You can add some vinegar as well. However, since tomatoes tend to be a bit sour, I usually leave the vinegar out of this salad.

Ingredients for Greek salad are tomatoes, lettuce, olives, cucumbers, onion, and feta. Chop them all up to bite size, and add salt, olive oil, and a pinch of vinegar. You can also add some oregano, thyme, basil, parsley, chives, or mint.

Making both of these salads comes down to chopping. The good thing about these dishes is that they give you the freedom to add, replace, or leave out some ingredients. For instance, you can add paprika to both Greek and Mediterranean salads. You can leave out vinegar or use lemon juice instead.    

on the right is a Greek salad served in a bowl,  and on the right is a Mediterranean salad served on a plate, both on white background

Taste

Mediterranean salad has a fresh, sweet-sour taste coming from a combination of tomatoes and cucumbers. Parsley also gives a specific aroma to the mix. It is a simple yet tasty meal.

Greek salad has more layers of flavor than the Mediterranean, not only because it contains more ingredients but because the layers create a specific texture. Feta cheese is more creamy, while the cucumber and onion are crunchy. Combined with soft tomatoes and firm olives, these create an amazing fusion in every bite — and I’m all here for it!

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Nutrition

Both Greek and Mediterranean salads are versatile. They go well with many meals and are a good solution if you are on a diet — especially Mediterranean salad.

Each of these salads is healthy, filled with vitamin C and potassium from tomatoes. And, by including paprika, which goes well with Greek and Mediterranean salad, you will add vitamins A, C, B-6, and K. Olives from the Greek salad will provide you with vitamin E, iron, and calcium. Another great source of calcium is feta cheese, which also contains a small number of proteins. [1]

Serving

Mediterranean and Greek salads are usually served as a side dish. However, the Greek salad can also be an entrée, served with traditional Greek bread and a shot of national spirit named Ouzo. 

My favorite is to pair both salads with meat, such as pork, beef, or lamb. And, if you are on a strict diet, Mediterranean goes well with roasted turkey or chicken breasts. 

Mediterranean salad will be a great addition to any vegan meal, from baked sweet potatoes to fried corn patty. If you wish to serve the Greek salad with a vegan meal, simply replace feta cheese with tofu.

Which Is Better, Greek Salad or Mediterranean Salad?

Mediterranean and Greek salads are both delicious, healthy, and fresh dishes. Whether you choose one or the other depends on your mood and how much time you have. 

Mediterranean salad is faster to make, while Greek salad has a richer taste because it contains more ingredients. Still, to choose one would do injustice to the other. Each of them is easy to prepare and represents a simple way to evoke great memories of the summer by the sea.

So, which one do you usually choose to get that summer feel? Let me know in the comments below!