How Many Calories Are In A Salad? 

We all know that if we’re trying to lose weight, salad is one of the most calorie friendly foods out there.

How Many Calories Are In A Salad?

With plenty of fresh lettuce, tomato, onions, and cucumber, there’s barely any calories to talk of, but, with such a variety of different ingredients and toppings out there, it can be difficult to keep track. 

If you’ve found yourself wondering how many calories different kinds of salads contain, then look no further, because we’ve got the answers.

Simply keep reading below, as we take a look at some of the most popular salads out there along with their calorie content. 

Tuna Salad

Tuna salad is a favorite for many. Meaty, creamy, and filling, you might be wondering how many calories this beloved salad variety contains.

It has lots of healthy items added to the mix, such as onions, celery, relish, and pickles which make it a popular choice for many following a diet. 

The tuna is also a great source of protein, as well as containing many vitamins and minerals.

These include vitamin A, D, and B-Complex vitamins. The Omega 3 fatty acids are also excellent for your health. 

The mayonnaise contained in this popular salad variety is the main source of fat, and is responsible for its elevated calorie levels. 

The nutritional breakdown for one cup of this popular meal is: 

  • 38g Fat
  • 7g Carbohydrate
  • 24g Protein 
  • 466 Calories 

Chicken Salad

This salad is also a popular choice for those trying to lead a healthier lifestyle.

Chicken breast is a well known source of healthy protein, which can help you to increase muscle mass.

As well as this, chicken also contains a healthy dose of leucine, which is important for muscle repair and improving strength and endurance. 

Although plain chicken salad is a healthy choice, many traditional chicken salads are packed with dijon mustard and mayonnaise.

Although this doesn’t necessarily make it an unhealthy choice, it does increase the number of calories in the meal. 

The nutritional value of one cup of this meal is: 

  • 42g Fat
  • 2g Carbohydrates
  • 23g Protein 
  • 571 Calories

Greek Salad

This salad is a highly popular option for those who are trying to cut down their calorie intake.

It is one of the salads that contains the least amount of calories on our list, and is very easy to prepare.

It has all of the traditional salad items, consisting of tomatoes, cucumbers, peppers, red onions, and olives. 

In addition to this, it contains feta cheese, which gives it its fat content.

Feta cheese is actually much lower in fat than other kinds of cheese varieties on the market.

In terms of nutrition, it’s also fairly healthy, as it has a whole host of B vitamins, as well as calcium and phosphorus. 

The dressing put on a Greek salad is normally made up of ingredients such as red wine vinegar, garlic, dijon mustard, and extra virgin olive oil.

Far healthier than many mayonnaise based dressings, olive oil has actually been known to promote good heart health. 

Take a look below to see the nutritional values of one cup of this salad: 

  • 15g Fat
  • 13g Carbohydrates
  • 6g Protein
  • 211 Calories 

Caesar Salad

If you’re going out for a meal with friends, this is most likely the number one salad option you’ll find on the menu.

How Many Calories Are In A Salad?

Extremely popular in restaurants, it is made up of romaine lettuce and croutons.

Because it doesn’t contain a wealth of different ingredients, the calories pretty much come from the dressing alone.

Bear in mind that some restaurants do offer to put some chicken in the salad too, and this will increase its calorie content. 

The dressing on this salad is made of egg yolks, lemon juice, garlic, parmesan cheese, and anchovy paste.

The anchovy paste used in this salad contains some beneficial nutrients, including omega-3 fatty acids, and protein. 

Here’s the nutritional breakdown for one cup of this popular restaurant salad:

  • 16g Fat
  • 8g Carbohydrates
  • 4g Protein 
  • 190 Calories

Pasta Based Salad

Many salads that we see sold in the supermarkets or in food restaurants have a sizable portion of pasta added into the mix.

Most pasta salads have vegetables included, such as tomatoes, cucumbers and an Italian based dressing which is made of blended tomatoes.

These also sometimes come with mozzarella cheese, which elevates its fat and calorie content. 

Although not an entirely unhealthy choice, this salad is very high in carbohydrates, which can sometimes be an issue if you’re trying to lose weight. 

One cup of pasta salad contains:

  • 7.5g Fat
  • 43g Carbohydrates
  • 7.5g Protein
  • 269 Calories

Cobb Salad

This salad is an excellent source of protein, and it’s usually packed with lots of turkey breast.

Turkey itself is an incredibly healthy meat, with lots of vitamins and minerals, such as vitamin A, E, copper, and magnesium, as well as being low in fat.

In many respects, turkey is far healthier than chicken, as the latter contains more saturated and unsaturated fats, and has less vitamins. 

Cobb salad usually has hard boiled eggs (another good source of protein), tomatoes, avocados, and mixed greens.

The sauce that is used to top the dish is also low in calories, as it usually just consists of a red wine vinaigrette. 

Take a look below to find out the nutritional content in one cup of this protein packed salad:

  • 23g Fat
  • 5g Carbs
  • 16g Protein 
  • 290 Calories 

Final Thoughts

Keeping an eye on the nutritional content of your salads is important, as they may not necessarily be as low in calories as they initially seem.

By incorporating some of the low calorie and protein packed salads on our list, you can begin your journey to a healthier lifestyle.

Jenna Priestly
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