Salad: Calories

Packed with nutrients, salads are a great high-volume, low-calorie option. While leafy green lettuces are rich in vitamin A and C, darker leaves contain more antioxidants. Be mindful with toppings and dressings. The calorie content and nutritional value can change drastically depending on what you choose. Check out our Salad Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Arugula, Rocket, Rucola	100 g	30 cal	1 portion (25 g)	7 cal
Bacon Ranch Salad	100 g	122 cal	1 portion (319 g)	389 cal
Caesar Salad	100 g	187 cal	1 portion, small (100 g)	187 cal
Coleslaw	100 g	53 cal	1 portion (120 g)	63 cal
Corn Salad	100 g	76 cal	1 portion (300 g)	228 cal
Endive Salad	100 g	18 cal	1 portion (25 g)	5 cal
Garden Salad	100 g	19 cal	1 portion (0 g)	19 cal
Greek Salad	100 g	72 cal	1 portion (100 g)	72 cal
Grilled Chicken Salad	100 g	180 cal	1 portion (100 g)	180 cal
Ham Salad	100 g	216 cal	1 portion (28 g)	60 cal
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Iceberg Lettuce, Iceberg Salad	100 g	15 cal	1 portion (200 g)	30 cal
Kalette	100 g	53 cal	1 portion (84 g)	45 cal
Lamb's Lettuce	100 g	18 cal	1 portion (200 g)	37 cal
Lettuce, Green Lettuce	100 g	14 cal	1 portion (200 g)	28 cal
Mixed Greens Salad	100 g	14 cal	1 portion (200 g)	28 cal
Red Lettuce	100 g	25 cal	1 portion (125 g)	31 cal
Romaine Lettuce	100 g	18 cal	1 portion (125 g)	23 cal
Side Salad	100 g	38 cal	1 portion (250 g)	95 cal
Spring Mix Salad	100 g	24 cal	1 portion (89 g)	21 cal
Vegetable Salad	100 g	14 cal	1 portion (100 g)	14 cal

How many calories should you consume?

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?