How many calories are in small salad


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How many calories are in small salad: If you’re on the lookout for a low calorie meal or side dish to get pleasure from, a salad may probably come to thoughts.

However, with numerous types of salad ingredients, toppings, and dressings accessible, the calorie contents of salads can differ considerably.

This article takes an in-depth have a look at how many calories you’ll discover in many popular salads, toppings, and dressings, so you possibly can choose which one best fits your health goals.

Caesar salad

Caesar salad usually contains romaine lettuce and croutons.

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

Perhaps unsurprisingly, most of the calories in Caesar salad come from this dressing and the croutons. Some varieties of the dish also contain chicken, which provides protein to the dish.

One cup (100 grams) of Caesar salad with out chicken contains (1Trusted Source):

  • Calories: 190
  • Protein: 4 grams
  • Carbs: 8 grams
  • Fat: 16 grams

Pasta salad

Pasta salad is a common side dish comprising pasta, mozzarella cheese, and fresh vegetables like tomatoes, cucumbers, and olives, which are all tossed in a rich, tangy Italian dressing.

Given that it’s grain-based, it contains extra calories and carbs than many different types of green salad.

One cup (204 grams) of pasta salad with Italian dressing contains (2Trusted Source):

  • Calories: 269
  • Protein: 7.5 grams
  • Carbs: 43 grams
  • Fat: 7.5 grams

Chef salad

Although the precise ingredients in a chef salad differ, most variations contain lettuce, cucumbers, cheese, tomatoes, and hard-boiled eggs.

A chef salad also usually includes a kind of cold meat, such as ham, turkey, chicken, or tuna, which boosts its protein content material.

The kind of dressing used also varies. Popular choices include ranch, Thousand Island, and blue cheese dressings.

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

  • Calories: 371
  • Protein: 15 grams
  • Carbs: 8 grams
  • Fat: 31 grams

Greek salad

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

It’s often topped with a easy vinaigrette dressing that’s made from ingredients like olive oil, red wine vinegar, garlic, Dijon mustard, and lemon juice.

Compared with different salads, Greek salad is relatively low in calories and carbs. It also contains a average amount of heart-healthy fats from ingredients like olives, feta cheese, and olive oil (4Trusted Source).

One serving (319 grams) of Greek salad contains (5Trusted Source):

  • Calories: 211
  • Protein: 6 grams
  • Carbs: 13 grams
  • Fat: 15 grams

Cobb salad

Cobb salad is a common salad that includes ingredients like mixed greens, bacon, hard-boiled eggs, chicken, turkey, tomatoes, and avocados.

It’s usually paired with a red wine vinaigrette, although it might also be loved with different types of dressing.

Cobb salad contains extra protein than many different salads due to its protein-rich ingredients like eggs, chicken, or turkey.

Yet, keep in thoughts that it includes a number of high calorie ingredients like bacon and avocados.

One serving (206 grams) of Cobb salad contains (6Trusted Source):

  • Calories: 290
  • Protein: 16 grams
  • Carbs: 5 grams
  • Fat: 23 grams

Mayo-based salads

Tuna salad

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

It could also contain ingredients like celery, onions, relish, or pickles, and it’s usually loved as is or in green salads, sandwiches, pita bread, or wraps.

The tuna makes it high in protein, while the mayonnaise will increase its calorie and fat contents.

One cup (238 grams) of tuna salad contains (7Trusted Source):

  • Calories: 466
  • Protein: 24 grams
  • Carbs: 7 grams
  • Fat: 38 grams

Egg salad

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

Similarly to different mayo-based salads, every serving contains a relatively high amount of fat and calories. Still, as a result of it’s made with eggs, it supplies a good amount of protein.

One cup (222 grams) of egg salad contains (8Trusted Source):

  • Calories: 571
  • Protein: 23 grams
  • Carbs: 2 grams
  • Fat: 51 grams

Chicken salad

Chicken salad is made with chicken breast, mayonnaise, and Dijon mustard. It could also contain ingredients like red grapes, celery, green onions, peppers, or pickles.

This possibility is high in calories, fat, and protein. It’s also relatively low in carbs, relying on the particular ingredients used.

One cup (226 grams) of chicken salad contains (9Trusted Source):

  • Calories: 531
  • Protein: 32 grams
  • Carbs: 6 grams
  • Fat: 42 grams

Macaroni salad

In addition to elbow macaroni, this salad usually includes mayonnaise, onions, celery, peppers, and pickles.

Because macaroni pasta is the primary ingredient, it’s usually lower in protein and greater in carbs than different mayo-based salads.

Adding hard-boiled eggs or chicken breast is a good way to boost the amount of protein in every serving to assist spherical out your meal.

One cup (204 grams) of macaroni salad contains (10Trusted Source):

  • Calories: 451
  • Protein: 9 grams
  • Carbs: 50 grams
  • Fat: 24 grams

Potato salad

Most recipes for potato salad include boiled potatoes mixed with mayonnaise, mustard, onions, and celery, together with a spread of herbs and seasonings.

Since it’s low in protein but high in carbs, calories, and fat, it should only be loved in moderation or served as a side dish and paired with different nutrient-dense foods.

One cup (275 grams) of potato salad contains (11Trusted Source):

  • Calories: 462
  • Protein: 4 grams
  • Carbs: 43 grams
  • Fat: 31 grams

Commercially accessible salads


If you’re on the lookout for some veggies on the go, know that Wendy’s provides a spread of salads on their menu.

However, keep in thoughts that Wendy’s choices are usually high in calories from ingredients like cheese, avocados, and tortilla chips. Thus, you should get pleasure from them in moderation as part of a healthy, well-rounded diet.

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

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

Olive Garden

You could already be familiar with Olive Garden’s Famous House Salad, which is made with chopped lettuce, tomatoes, olives, croutons, red onions, and pepperoncini peppers.

Although it’s often served with the restaurant’s signature Italian dressing, you possibly can go for low fat Italian or oil and vinegar dressing instead.

Here’s the calorie and fat content material of Olive Garden’s Famous House salad (13):

  • Without dressing: 290 calories and 17 grams of fat
  • With Italian dressing: 370 calories and 25 grams of fat


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

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

Here’s the number of calories for every salad on their menu if ordered as is (14):

  • Black Forest Ham: 120 calories
  • Chicken & Bacon Ranch: 460 calories
  • Cold Cut Combo: 160 calories
  • Italian BMT: 240 calories
  • Meatball Marinara: 290 calories
  • Oven Roasted Chicken: 130 calories
  • Spicy Italian: 300 calories
  • Steak & Cheese: 200 calories
  • Sweet Onion Teriyaki: 210 calories
  • Tuna: 310 calories
  • Turkey Breast: 110 calories
  • Veggie Delite: 50 calories

Panera Bread

Panera Bread specializes in offering fresh, delicious, and seasonal salads.

If you’ve ordered from Panera before, it’s possible you’ll know that it provides each whole and half parts. Plus, you possibly can customise the ingredients or add extra toppings for an extra charge.

Here is the number of calories in a full-sized portion of every possibility on their menu, ordered as is (15):

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

The nutritional worth of your salad can differ considerably primarily based on which dressings and toppings you add.

Unfortunately, as a result of many dressings and toppings are loaded with calories, going overboard can quickly flip a healthy salad right into a high calorie meal. Thus, for those who’re aiming to lose weight, contemplate moderating your portion sizes and deciding on low calorie dressings and toppings.

Here’s how many calories you’ll discover in a 2-tablespoon (30-gram) serving of common salad dressings (16Trusted Source17Trusted Source18Trusted Source19Trusted Source20Trusted Source21Trusted Source22Trusted Source):

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

Here’s the number of calories in popular toppings (23Trusted Source24Trusted Source25Trusted Source26Trusted Source27Trusted Source28Trusted Source29Trusted Source30Trusted Source):

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

Keep in thoughts, although, that regardless of having a high calorie content material, whole-food toppings like avocados, nuts, and seeds are nutrient-dense and contribute health-promoting fat, fiber, and extra (24Trusted Source25Trusted Source26Trusted Source).

The bottom line (How many calories are in small salad)

While salads are usually thought of to be healthy, weight-loss-friendly choices, their nutritional values and calorie contents differ considerably relying on the ingredients used.

To maximize the nutritional worth of your meal, go for green salads with plenty of vegetables and a good source of protein.

If you’re aiming to lose weight, selecting low calorie toppings and dressings and moderating your portion sizes could also be helpful.


  1. Low-Calorie Delight: Salads are like the rockstars of the low-calorie world, offering a guilt-free option for those watching their waistlines. Who needs a calorie calculator when you’ve got a salad bowl?
  2. Vitamin Variety: Tossing in a rainbow of veggies means salads are like the ultimate multivitamin, packed with all the vitamins and minerals your body craves. It’s like taking a vitamin pill, but way tastier!
  3. Fiber Friends: Salads are like the fiber whisperers, keeping your digestion on track and your tummy happy. Say goodbye to sluggish digestion, hello to salad-induced superhero status!
  4. Hydration Heroes: With all those juicy veggies, salads are like a hydrating oasis in the desert of life, helping to keep you feeling refreshed and revitalized. Who needs a water bottle when you’ve got a salad fork?
  5. Customization Central: Salads are like the DIY project of the food world, allowing you to customize to your heart’s content. It’s like playing food architect with a bowl of greens!
  6. Crunchy Satisfaction: The crispy crunch of lettuce and veggies is like a symphony for your taste buds, satisfying your need for texture and flavor. Who needs potato chips when you’ve got a crispy kale salad?
  7. Portion Control Power: Eating a salad before a meal is like the secret weapon against overeating, helping you feel fuller faster and preventing you from going back for seconds. It’s like having a built-in portion control coach right on your plate!


  1. Hidden Calories: While salads can be low in calories, those toppings and dressings can quickly turn your healthy meal into a calorie bomb. Sorry, but drowning your greens in ranch doesn’t exactly make it a health food!
  2. Dressing Dilemmas: Speaking of dressings, some store-bought varieties are like sugar-laden imposters, sabotaging your salad’s health credentials. It’s like putting lipstick on a salad—still a salad, but with a questionable makeover!
  3. Bland Bites: Not all salads are created equal, and some can be as exciting as watching paint dry. Sorry, iceberg lettuce, but you’re about as thrilling as a nap on a rainy day!
  4. Hunger Strikes Back: Despite their veggie-packed goodness, some salads just don’t have what it takes to keep hunger at bay for long. Sorry, but a handful of lettuce leaves does not a satisfying meal make!
  5. Pricey Produce: Loading up your salad with fancy toppings can quickly turn into a pricey affair, leaving your wallet feeling lighter than your salad bowl. Who knew lettuce could be so bougie?
  6. Time-Consuming Prep: Washing, chopping, and assembling all those ingredients can sometimes feel like a chore, especially when you’re hangry and ready to eat. Sorry, but ain’t nobody got time for a salad marathon!
  7. Social Stigma: Ordering a salad at a restaurant can sometimes feel like admitting defeat in the eyes of your steak-loving friends. Sorry, but I’ll take my greens over your meat sweats any day!

People also ask

How many calories in a small bowl of salad?

Ah, the eternal question: how many calories lurk in that innocent-looking small bowl of salad? It’s like trying to solve a mystery without a detective’s badge! Calories in a small bowl of salad can vary depending on the ingredients and toppings, like a game of culinary roulette. Who knew lettuce could be so unpredictable? But fear not, brave salad explorer, with a bit of detective work and a trusty calorie counter, you can crack the case and enjoy your leafy greens guilt-free. Just don’t let those sneaky croutons throw you off the trail!

How many calories in a regular small salad?

The elusive calorie count of a regular small salad is like chasing a salad-dressing-covered unicorn through a field of lettuce. Calories in such a salad can be as mysterious as Bigfoot sightings, varying depending on ingredients and portion sizes. Who knew a handful of veggies could be so cryptic? But fear not, intrepid calorie counter, armed with a trusty nutrition app and a keen eye for portion sizes, you can navigate the salad jungle and emerge victorious. Just remember to watch out for those sneaky croutons—they’re like calorie ninjas! So, dig in, enjoy your salad adventure, and may the calorie gods be ever in your favor!

How many calories in a plain salad?

Calculating the calorie count of a plain salad is like trying to count the stars in the sky—virtually impossible! Calories in such a salad depend on the type and amount of greens used, akin to a salad-size guessing game. Who knew a plate of lettuce could be so enigmatic? But fear not, brave salad enthusiast, armed with a food scale and a dash of optimism, you can venture into the calorie abyss and emerge unscathed. Just be sure to avoid any sneaky salad saboteurs hiding in the toppings! So, dive into your leafy adventure, embrace the mystery, and may your salad journey be filled with more greens than calories!


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