Salad Calories Calculator
Calculate calories, fat, carbohydrates, and protein in your custom salad
Build Your Salad
🥬Lettuce & Greens
🥕Choppings
Vegetables
🍗Proteins
🥗Dressings
Nutritional Information
Nutritional Analysis
Popular Salad Examples
Classic Caesar Salad
Ingredients: Romaine lettuce (200g), Parmesan cheese (28g), Caesar dressing (30ml)
Estimated calories: ~302 calories
Notes: Traditional recipe serves 2 people (151 calories each)
Grilled Chicken Salad
Ingredients: Spring mix (100g), Grilled chicken (100g), Tomatoes (50g), Cucumbers (50g), Ranch dressing (30ml)
Estimated calories: ~385 calories
Notes: High protein, balanced meal option
Healthy Garden Salad
Ingredients: Spinach (100g), Tomatoes (100g), Carrots (50g), Cucumbers (100g), Olive oil & vinegar (15ml)
Estimated calories: ~134 calories
Notes: Low calorie, nutrient-dense option
Calorie Guide
Small Salad
~100 calories
Basic ingredients, small portions
Medium Salad
200-400 calories
Balanced meal with protein
Large Salad
400+ calories
Full meal with multiple proteins
Healthy Salad Tips
Mix different colored vegetables for varied nutrients
Add protein to keep you satisfied longer
Watch dressing portions - they add calories quickly
Include healthy fats like avocado or nuts
Choose dark leafy greens for more nutrients
Understanding Salad Nutrition
Why Count Salad Calories?
While salads are generally healthy, their calorie content can vary dramatically based on ingredients. A simple garden salad might have 50 calories, while a loaded salad with cheese, nuts, and dressing can exceed 600 calories.
Hidden Calorie Sources
- •Dressings: Can add 100-200+ calories per serving
- •Nuts & Seeds: Very calorie-dense, ~150-200 cal per ounce
- •Cheese: Adds 75-110 calories per ounce
- •Dried Fruits: Much higher in calories than fresh fruits
Building a Balanced Salad
Base (Greens)
Start with nutrient-dense leafy greens like spinach, kale, or romaine
Protein
Add lean protein like chicken, fish, tofu, or legumes for satiety
Healthy Fats
Include moderate amounts of nuts, seeds, or avocado
Flavor & Fiber
Add colorful vegetables and fruits for nutrients and taste
Portion Control Tip: Use smaller amounts of high-calorie ingredients and measure dressing portions