How many calories are in a salad?

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Salad is a main dish that combines many vegetables and fruits with specialized sauces or commonly used spices. You can add meat, eggs, sausages, smoked meat... to this dish, so salads are very popular, especially those who are following a weight loss diet. However, "how many calories are in a salad" is not known to everyone.

1. Popular Salads

1.1. Caesar Salad Caesar salad usually consists of romaine lettuce and toast. The composition of this salad also includes Caesar salad dressing, made with anchovy meal, egg yolk, lime juice, Dijon mustard, garlic and Parmesan cheese. So most of the calories in a Caesar salad come from this sauce and the toast. Some dishes also include chicken, which adds extra protein to the dish.
Nutrition facts in a cup (100 grams) of Caesar salad without chicken include:
Calories: 190 Protein: 4 grams Carbs: 8 grams Fat: 16 grams 1.2. Pasta Salad A pasta salad is a common side dish consisting of macaroni, mozzarella cheese, and fresh vegetables like tomatoes, cucumbers, and olives, all mixed in a rich, aromatic sauce of IDEA. Due to being made from grains, this salad contains more calories and carbs than other green salads.
Nutrition facts in one cup (204 grams) of pasta salad with Italian dressing include:
Calories: 269 Protein: 7.5 grams Carbs: 43 grams Fat: 7.5 grams 1.3. Chef Salad Although the exact ingredients in a Chef salad vary, most versions feature lettuce, cucumbers, cheese, tomatoes, and hard-boiled eggs. Chef salads often include a cold cut of meat, such as ham, turkey, chicken or tuna, which boosts the protein content.
Nutrition facts per serving (249 grams) Chef salad with turkey, ham and dressing includes:
Calories: 371 Protein: 15 grams Carbs: 8 grams Fat: 31 grams 1.4. Greek Salad A traditional Greek salad consists of cucumbers, tomatoes, olives, bell peppers, red onions, and feta cheese. This dish is usually topped with a simple vinaigrette dressing made with ingredients like olive oil, red wine vinegar, garlic, Dijon mustard, and lime juice.
Compared to other salads, Greek salad is relatively low in calories and carbs and also contains a moderate amount of heart-healthy fats from ingredients like olives and feta cheese.
Nutrition facts in a serving (319 grams) of Greek salad include:
Calories: 211 Protein: 6 grams Carbs: 13 grams Fat: 15 grams 1.5. Cobb Salad Cobb Salad - a common salad consisting of ingredients such as a mix of greens, bacon, hard-boiled eggs, chicken, turkey, tomatoes, and avocado. This dish is usually paired with a jar of red wine vinegar, although it can also be enjoyed with other sauces.
Cobb salad contains more protein than many other salads thanks to protein-rich ingredients like eggs, chicken or turkey. However, this salad also includes some high-calorie ingredients like bacon and avocado.
Nutrition facts of one serving (206 grams) of Cobb salad include:
Calories: 290 Protein: 16 grams Carbs: 5 grams Fat: 23 grams

2. Calorie content in salad

As a delicious dish, rich in nutrients and listed on the list of foods used to lose weight, so many people often wonder "is eating a salad fat" or "how many calories in a salad". However, depending on the type of salad, the calorie content of this dish varies.
2.1. Salad made from mayonnaise 2.1.1. Tuna Salad Tuna Salad is a cold salad that revolves around mayonnaise and tuna. This dish may also contain ingredients such as celery, onion, collard greens or pickles and it is often enjoyed as is or in green salads, sandwiches, pita bread, bagels. Tuna is high in protein, while mayonnaise increases the calorie and fat content.
Nutrition facts in one cup (238 grams) of tuna salad include:
Calories in tuna salad: 466 Protein: 24 grams Carbs: 7 grams Fat: 38 grams 2.1.2. Egg salad Egg salad is usually made with hard-boiled or scrambled eggs, mayonnaise (mayo), mustard, green onions, dill, and celery. Similar to other mayo salads, each serving is relatively high in fat and calories. However, because it is made from eggs, it provides a good amount of protein.
Nutritional composition of one cup (222 grams) of egg salad includes:
Calories: 571 Protein: 23 grams Carbs: 2 grams Fat: 51 grams 2.1.3. Chicken Salad Chicken salad is made with chicken breast, mayonnaise and Dijon mustard. This salad may also contain ingredients such as red grapes, celery, green onions, peppers, or pickles. This salad option is high in calories, fat, and protein, and is also relatively low in carbs, depending on the specific ingredients used.
Nutrition facts in one cup (226 grams) of chicken salad include:
Calories: 531 Protein: 32 grams Carbs: 6 grams Fat: 42 grams 2.1.4. Macaroni Salad In addition to macaroni pasta, this salad usually includes mayonnaise, onions, celery, peppers, and pickles. Because macaroni is considered the main ingredient, this salad is usually lower in protein and higher in carbs than other mayo salads. Adding hard-boiled eggs or chicken breast is a great way to increase the amount of protein in each serving.
Nutritional facts of one cup (204 grams) of pasta salad include:
Calories: 451 Protein: 9 grams Carbs: 50 grams Fat: 24 grams 2.1.5. Potato Salad Most potato salad recipes include boiled potatoes mixed with mayonnaise, mustard, onion, and celery, along with a variety of herbs and spices. Because this salad is low in protein but high in carbs, calories, and fat, it should be enjoyed in moderation or as a side dish and paired with other nutrient-rich foods.
Nutrition facts in a cup (275 grams) of potato salad include:
Calories: 462 Protein: 4 grams Carbs: 43 grams Fat: 31 grams 2.2. Commercial salad 2.2.1. Wendy's If you are looking for some salads to use on the go, you can check out Wendy's which offers a wide variety of salads on the menu. However, the calories in Wendy's salad are often from ingredients like cheese, butter, and tortilla chips.
Calorie content of Wendy's salad includes:
Jalapeño Popper Salad: 660 calories Parmesan Caesar Salad: 440 calories Southwest Avocado Salad: 570 calories Taco Salad: 690 calories Apple Pecan Salad: 550 calories 2.2.2. Olive Garden Salad by Olive Garden, made with chopped lettuce, tomatoes, olives, toast, red onion, and pepperoncini. Although this dish is usually served with the restaurant's signature Italian sauce, you can choose low-fat Italian sauce or oil and vinegar instead.
Calorie and fat content of Olive Garden salad:
No sauce: 290 calories and 17 grams of fat Italian sauce: 370 calories and 25 grams of fat 2.2.3 Subway Subway may be famous for its sandwiches sandwich but recently they introduced salads as well. Like other items on Subway's menu, you can easily customize your meal by adding or subtracting veggies, protein, and sauces. Naturally, this will affect the nutritional value.
Calorie for each salad on Subway's menu:
Black Forest Ham: 120 calories Marinara Meatballs: 290 calories Oven-roasted chicken: 130 calories Steak & Cheese: 200 calories Teriyaki sweet onions: 210 calories Tuna : 310 calories Turkey breast: 110 calories Veggie Delite: 50 calories 2.2.4. Panera Bread Panera Bread specializes in fresh, delicious, seasonal salads.
Calorie content of Panera Bread products include:
Strawberry poppy seed 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

3. Popular dressings and toppings used in salads

The nutritional value of a salad can vary considerably depending on the type of dressing and toppings you add. Because many dressings and toppings are high in calories, overeating can quickly turn a healthy salad into a high-calorie meal. Therefore, if you are looking to lose weight, consider adjusting your portion sizes and choosing low-calorie sauces and toppings.
Calorie content per serving 2 tablespoons (30 grams) of regular salad dressing:
Blue cheese sauce: 145 calories Thousand Island sauce: 114 calories Caesar sauce: 163 calories Italian dressing: 71 calories Mustard sauce honey: 139 calories Calorie content in popular toppings:
Croutons: 122 calories per cup (30 grams) Butter: 234 calories per cup (146 grams) Sunflower seeds: 165 calories (28 grams) Almonds: 164 calories per ounce (28 grams) Bacon: 33 calories (7 grams) Parmesan cheese: 119 calories (28 grams) Swiss cheese: 111 calories (28 grams) Mozzarella cheese: 85 calories (28 grams) Summary Salads are often viewed as a healthy and weight-loss option, and the nutritional value and calorie content of salads vary considerably depending on the ingredients used. To maximize the nutritional value of your meals, choose green salads with lots of vegetables and a good source of protein.

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Reference source: healthline.com