Salad Calories

Find out the calorie counts of various salad ingredients in a detailed chart to enhance your diet plan.

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260kcal

Salad Calorie Chart

Food	Serving	Calories
Arugula, Rocket, Rucola	1 portion (25g)	7 cal
Bacon Ranch Salad	1 portion (319g)	389 cal
Caesar Salad	1 portion, small (100g)	187 cal
Coleslaw	1 portion (120g)	63 cal
Corn Salad	1 portion (300g)	228 cal
Endive Salad	1 portion (25g)	5 cal
Garden Salad	1 portion (0g)	0 cal
Greek Salad	1 portion (100g)	72 cal
Grilled Chicken Salad	1 portion (100g)	180 cal
Ham Salad	1 portion (28g)	60 cal
Iceberg Lettuce, Iceberg Salad	1 portion (200g)	30 cal
Kalette	1 portion (84g)	45 cal
Lamb's Lettuce	1 portion (200g)	37 cal
Lettuce, Green Lettuce	1 portion (200g)	28 cal
Mixed Greens Salad	1 portion (200g)	28 cal

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Different Types and Healthy Salad Choosing Strategies

When we talk about salads, the sky’s the limit. With something as simple as a fresh crunchy bed of lettuce with vegetables, the styles, ingredients and even regional takes on salads are endless. If you’re looking for a healthy, low-calorie or low-carb dish, the salad is never a bad choice. Just be careful when it comes to the toppings and dressings you go for. This is where the calories can add up.

To avoid a big increase in calories, opt for oil or vinegar-based dressings instead of higher-calorie dressings, such as ranch or buttermilk. Loading up your salad with vegetables and lean protein, such as grilled chicken, tofu or salmon, will also help to keep the calories in check. Another fun idea is to add a healthy spin to your favorite comfort foods by turning them into salad. Who’s up for a taco or burger salad?