U.S. flag

An official website of the United States government

Fruit & Feta Salad

Fruit & Feta Salad

93 Ratings
93 Ratings
Recipe Image
plate of Fruit & Feta Salad
Makes: 4 Servings
Total Cost: $$$$
Preparation Time: 15 minutes

Enjoy this super-quick and refreshing salad featuring melon and feta cheese. You can substitute any of your favorite fresh-cut fruit items, such as grapes, mangoes, etc.

Ingredients

For the Vinaigrette:
  • 2 tablespoons balsamic vinegar
  • 1 1/2 tablespoons olive oil
  • 1 dash black pepper
For the Salad:
  • 2 cups watermelon chunks
  • 2 cups cantaloupe chunks
  • 1/4 cup medium red onion, thinly sliced
  • 6 cups fresh spinach or arugula
  • 1/2 cup reduced-fat feta cheese crumbles
  • 1/4 cup pine nuts

Directions

  1. Whisk together vinaigrette ingredients.
  2. Toss with remaining ingredients and serve.

Notes

Learn more about:

Source:

Produce for Better Health Foundation

Nutrition Information

Nutrients Amount
Total Calories 221
Total Fat 15 g
Saturated Fat 4 g
Cholesterol 17 mg
Sodium 223 mg
Carbohydrates 18 g
Dietary Fiber 2 g
Total Sugars 14 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 155 mg
Iron 2 mg
Potassium 631 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 221
Total Fat 15 g
Saturated Fat 4 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 4 g
Linoleic Acid 3 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 17 mg
Carbohydrates 18 g
Dietary Fiber 2 g
Total Sugars 14 g
Added Sugars included 0 g
Protein 6 g
Minerals
Calcium 155 mg
Potassium 631 mg
Sodium 223 mg
Copper 246 mcg
Iron 2 mg
Magnesium 79 mg
Phosphorus 158 mg
Selenium 4 mcg
Zinc 2 mg
Vitamins
Vitamin A 391 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0.3 mcg
Vitamin C 49 mg
Vitamin D 0 mcg
Vitamin E 3 mg
Vitamin K 227 mcg
Folate 117 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 26 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruits 1 cup
Vegetables 3/4 cups
Protein Foods 1/2 ounces
Dairy 1/4 cups
Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
logo for the Dietary Guidelines for Americans

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025