How Many Calories Are in Salad? Different Types and Toppings


    In the event you’re searching for a low calorie meal or facet dish to take pleasure in, a salad would possibly seemingly come to thoughts.

    Nevertheless, with numerous sorts of salad components, toppings, and dressings accessible, the calorie contents of salads can range considerably.

    This text takes an in-depth take a look at what number of energy you’ll discover in lots of fashionable salads, toppings, and dressings, so you possibly can choose which one most closely fits your well being objectives.

    Caesar salad

    Caesar salad sometimes incorporates romaine lettuce and croutons.

    It additionally options Caesar salad dressing, which is made with anchovy paste, egg yolks, lemon juice, Dijon mustard, garlic, and Parmesan cheese.

    Maybe unsurprisingly, many of the energy in Caesar salad come from this dressing and the croutons. Some types of the dish additionally comprise rooster, which provides protein to the dish.

    One cup (100 grams) of Caesar salad with out rooster incorporates (1):

    • Energy: 190
    • Protein: 4 grams
    • Carbs: 8 grams
    • Fats: 16 grams

    Pasta salad

    Pasta salad is a typical facet dish comprising pasta, mozzarella cheese, and contemporary greens like tomatoes, cucumbers, and olives, that are all tossed in a wealthy, tangy Italian dressing.

    On condition that it’s grain-based, it incorporates extra energy and carbs than many different sorts of inexperienced salad.

    One cup (204 grams) of pasta salad with Italian dressing incorporates (2):

    • Energy: 269
    • Protein: 7.5 grams
    • Carbs: 43 grams
    • Fats: 7.5 grams

    Chef salad

    Though the precise components in a chef salad range, most variations comprise lettuce, cucumbers, cheese, tomatoes, and hard-boiled eggs.

    A chef salad additionally sometimes features a sort of chilly meat, similar to ham, turkey, rooster, or tuna, which boosts its protein content material.

    The kind of dressing used additionally varies. Standard choices embody ranch, Thousand Island, and blue cheese dressings.

    One serving (249 grams) of chef salad with turkey, ham, and ranch dressing incorporates (3):

    • Energy: 371
    • Protein: 15 grams
    • Carbs: 8 grams
    • Fats: 31 grams

    Greek salad

    A conventional Greek salad consists of cucumbers, tomatoes, olives, bell peppers, pink onions, and feta cheese.

    It’s often topped with a easy French dressing dressing that’s made out of components like olive oil, pink wine vinegar, garlic, Dijon mustard, and lemon juice.

    In contrast with different salads, Greek salad is comparatively low in energy and carbs. It additionally incorporates a average quantity of heart-healthy fats from components like olives, feta cheese, and olive oil (4).

    One serving (319 grams) of Greek salad incorporates (5):

    • Energy: 211
    • Protein: 6 grams
    • Carbs: 13 grams
    • Fats: 15 grams

    Cobb salad

    Cobb salad is a typical salad that includes components like combined greens, bacon, hard-boiled eggs, rooster, turkey, tomatoes, and avocados.

    It’s typically paired with a pink wine French dressing, although it can be loved with different sorts of dressing.

    Cobb salad incorporates extra protein than many different salads due to its protein-rich components like eggs, rooster, or turkey.

    But, remember that it consists of a number of excessive calorie components like bacon and avocados.

    One serving (206 grams) of Cobb salad incorporates (6):

    • Energy: 290
    • Protein: 16 grams
    • Carbs: 5 grams
    • Fats: 23 grams

    Tuna salad

    Tuna salad is a chilly salad centered round mayonnaise and tuna.

    It could additionally comprise components like celery, onions, relish, or pickles, and it’s typically loved as is or in inexperienced salads, sandwiches, pita bread, or wraps.

    The tuna makes it excessive in protein, whereas the mayonnaise will increase its calorie and fats contents.

    One cup (238 grams) of tuna salad incorporates (7):

    • Energy: 466
    • Protein: 24 grams
    • Carbs: 7 grams
    • Fats: 38 grams

    Egg salad

    Egg salad is often made with hard-boiled or scrambled eggs, mayonnaise, mustard, inexperienced onions, dill, and celery.

    Equally to different mayo-based salads, every serving incorporates a comparatively excessive quantity of fats and energy. Nonetheless, as a result of it’s made with eggs, it supplies quantity of protein.

    One cup (222 grams) of egg salad incorporates (8):

    • Energy: 571
    • Protein: 23 grams
    • Carbs: 2 grams
    • Fats: 51 grams

    Rooster salad

    Rooster salad is made with chicken breast, mayonnaise, and Dijon mustard. It could additionally comprise components like pink grapes, celery, inexperienced onions, peppers, or pickles.

    This feature is excessive in energy, fats, and protein. It’s additionally comparatively low in carbs, relying on the particular components used.

    One cup (226 grams) of rooster salad incorporates (9):

    • Energy: 531
    • Protein: 32 grams
    • Carbs: 6 grams
    • Fats: 42 grams

    Macaroni salad

    Along with elbow macaroni, this salad sometimes consists of mayonnaise, onions, celery, peppers, and pickles.

    As a result of macaroni pasta is the primary ingredient, it’s typically decrease in protein and better in carbs than different mayo-based salads.

    Including hard-boiled eggs or rooster breast is a good way to spice up the quantity of protein in every serving to assist spherical out your meal.

    One cup (204 grams) of macaroni salad incorporates (10):

    • Energy: 451
    • Protein: 9 grams
    • Carbs: 50 grams
    • Fats: 24 grams

    Potato salad

    Most recipes for potato salad embody boiled potatoes combined with mayonnaise, mustard, onions, and celery, together with quite a lot of herbs and seasonings.

    Because it’s low in protein however excessive in carbs, energy, and fats, it ought to solely be loved carefully or served as a facet dish and paired with different nutrient-dense meals.

    One cup (275 grams) of potato salad incorporates (11):

    • Energy: 462
    • Protein: 4 grams
    • Carbs: 43 grams
    • Fats: 31 grams


    In the event you’re searching for some veggies on the go, know that Wendy’s provides quite a lot of salads on their menu.

    Nevertheless, remember that Wendy’s choices are sometimes excessive in energy from components like cheese, avocados, and tortilla chips. Thus, you need to take pleasure in them carefully as a part of a wholesome, well-rounded food regimen.

    Beneath are the calorie counts of Wendy’s salads (12):

    • Jalapeño Popper Salad: 660 energy
    • Parmesan Caesar Salad: 440 energy
    • Southwest Avocado Salad: 570 energy
    • Taco Salad: 690 energy
    • Apple Pecan Salad: 550 energy

    Olive Backyard

    It’s possible you’ll already be conversant in Olive Backyard’s Well-known Home Salad, which is made with chopped lettuce, tomatoes, olives, croutons, pink onions, and pepperoncini peppers.

    Though it’s often served with the restaurant’s signature Italian dressing, you possibly can go for low fats Italian or oil and vinegar dressing as a substitute.

    Right here’s the calorie and fats content material of Olive Backyard’s Well-known Home salad (13):

    • With out dressing: 290 energy and 17 grams of fats
    • With Italian dressing: 370 energy and 25 grams of fats


    Subway could also be famend for his or her sandwiches, however they’ve just lately launched salads, too.

    Like different objects on their menu, you possibly can simply customise your meal by including or eradicating greens, proteins, and dressings. Naturally, this can have an effect on the dietary worth.

    Right here’s the variety of energy for every salad on their menu if ordered as is (14):

    • Black Forest Ham: 120 energy
    • Rooster & Bacon Ranch: 460 energy
    • Chilly Minimize Combo: 160 energy
    • Italian BMT: 240 energy
    • Meatball Marinara: 290 energy
    • Oven Roasted Rooster: 130 energy
    • Spicy Italian: 300 energy
    • Steak & Cheese: 200 energy
    • Candy Onion Teriyaki: 210 energy
    • Tuna: 310 energy
    • Turkey Breast: 110 energy
    • Veggie Delite: 50 energy

    Panera Bread

    Panera Bread makes a speciality of offering contemporary, scrumptious, and seasonal salads.

    In the event you’ve ordered from Panera earlier than, you could know that it provides each complete and half parts. Plus, you possibly can customise the components or add extra toppings for a further payment.

    Right here is the variety of energy in a full-sized portion of every choice on their menu, ordered as is (15):

    • Strawberry Poppyseed Salad with Rooster: 360 energy
    • Inexperienced Goddess Cobb Salad with Rooster: 530 energy
    • Fuji Apple Salad with Rooster: 580 energy
    • Caesar Salad: 330 energy
    • Caesar Salad with Rooster: 470 energy
    • Greek Salad: 400 energy
    • Asian Sesame Salad with Rooster: 430 energy
    • Southwest Chile Lime Ranch Salad with Rooster: 670 energy
    • BBQ Rooster Salad: 510 energy

    The dietary worth of your salad can range considerably based mostly on which dressings and toppings you add.

    Sadly, as a result of many dressings and toppings are loaded with energy, going overboard can rapidly flip a wholesome salad right into a excessive calorie meal. Thus, for those who’re aiming to drop some pounds, contemplate moderating your portion sizes and choosing low calorie dressings and toppings.

    Right here’s what number of energy you’ll discover in a 2-tablespoon (30-gram) serving of frequent salad dressings (16, 17, 18, 19, 20, 21, 22):

    • Ranch dressing: 129 energy
    • Blue cheese dressing: 145 energy
    • Thousand Island dressing: 114 energy
    • Caesar dressing: 163 energy
    • Chipotle ranch dressing: 170 energy
    • Italian dressing: 71 energy
    • Honey mustard dressing: 139 energy

    Right here’s the variety of energy in fashionable toppings (23, 24, 25, 26, 27, 28, 29, 30):

    • Croutons: 122 energy per cup (30 grams)
    • Avocados: 234 energy per cup (146 grams)
    • Sunflower seeds: 165 energy per ounce (28 grams)
    • Almonds: 164 energy per ounce (28 grams)
    • Bacon bits: 33 energy per tablespoon (7 grams)
    • Parmesan cheese: 119 energy per ounce (28 grams)
    • Swiss cheese: 111 energy per ounce (28 grams)
    • Mozzarella cheese: 85 energy per ounce (28 grams)

    Be mindful, although, that regardless of having a excessive calorie content material, whole-food toppings like avocados, nuts, and seeds are nutrient-dense and contribute health-promoting fat, fiber, and extra (24, 25, 26).

    Whereas salads are sometimes thought of to be wholesome, weight-loss-friendly choices, their dietary values and calorie contents range considerably relying on the components used.

    To maximise the dietary worth of your meal, go for inexperienced salads with loads of greens and a good source of protein.

    In the event you’re aiming to drop some pounds, selecting low calorie toppings and dressings and moderating your portion sizes may additionally be useful.

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